Sesame, ginger and tofu stir-fry

Published 05 Aug 2024

This stir-fry is not only delicious but also beneficial and nourishing for hormone health. It contains tofu which is made from soy and contains phytoestrogens that may help balance estrogen levels, potentially easing symptoms of hormonal fluctuations. It also has ginger which is believed to have anti-inflammatory properties that support adrenal function, and broccoli which contains a phytoestrogen that may aid in the metabolism of oestrogen to support hormone balance, as well as enhancing the body's detoxification processes. Plus, it's absolutely delicious for anyone looking to add a veggie-packed recipe to their rotation!

 

Serves 4

Prep time: 15 minutes

Cook time: 15 minutes

Ingredients

  • 350-400g firm tofu
  • 2 tbsp cornflour
  • 2 large handfuls of green beans, ends trimmed and sliced in half
  • 3 cups broccoli florets
  • 1 small red capsicum, sliced
  • 1 bok choy, sliced


    Sauce:
  • 3 cloves garlic, minced
  • 1 tbsp fresh grated ginger
  • 1 tbsp honey
  • ¼ cup soy sauce or tamari
  • 2 tbsp water
  • 2 tsp sesame oil


    Optional:
  • 1 tsp sriracha sauce (or chilli flakes)
  • Brown rice to serve

 

Method

  1. Wrap tofu in a clean tea towel or paper towel to help dry it out. Set aside while you prep your other ingredients.
  2. Whisk the sauce ingredients together in a bowl. Set aside.
  3. Prep your vegetables and add to a large bowl. Set aside.
  4. Slice tofu around 1.5cm thick, and then into cubes.
  5. Add the cornflour to either a bowl or zip lock bag and add the cubed tofu. Mix to coat.
  6. In a large frypan, heat some extra virgin olive oil. When hot, add the tofu in a single layer to the pan (you may have to do it in 2 lots depending on the size of your pan). Cook for around 2-3 minutes each side (until starting to become golden). Turn off the heat and set aside (leave it in the frypan).
  7. Heat some extra virgin olive oil in a wok and when hot, add vegetables. Stir until the vegetables start to soften a little.
  8. While the vegetables are cooking in the wok, heat the frypan with the tofu in it and add around half of the sauce. Stir for a few minutes until the sauce starts to caramelise.
  9. Add the tofu to the wok, along with the extra sauce. Cook for another 2-3 minutes.
  10. Serve on its own or with brown rice, and sprinkle with sesame seeds.

 

This recipe is thanks to nutritionist Mel Bald.

Find more delicious recipes and healthy eating advice from Healthier Together.

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