One-Pan Tofu & Broccoli Stir-Roast

Name: One-Pan Tofu & Broccoli Stir-Roast
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 400 g Firm tofu; 300 g Broccoli; 2 tbsp Soy sauce (tamari); 1 tbsp Sesame oil; 1 cm Ginger; 1 tsp Sesame seeds

30 minVeganGut healthHormone balanceMenstrual phaseOne-panDairy-freeVegetarian

Servings:

Ingredients

—Firm tofu — 400 g
—Broccoli — 300 g
—Soy sauce (tamari) — 2 tbsp
—Sesame oil — 1 tbsp
—Ground ginger — 1 cm
—Sesame seeds — 1 tsp

Allergens

Contains soyContains sesame

Method

01Preheat the oven to 210°C.
02Cut the tofu into cubes and pat dry with a paper towel.
03Arrange the tofu and broccoli on a tray, drizzle with oil.
04Roast for 20 minutes, turning halfway through.
05Drizzle with tamari and scatter with sesame seeds before serving.

Why this works

Soy isoflavones from tofu have been studied in systematic reviews for helping ease symptoms linked to hormonal fluctuations, with a moderate confirmed effect. Broccoli adds fibre and vitamin C, which improves the absorption of iron from plant sources in the same meal.

Sources

Extracted or synthesized soybean isoflavones reduce menopausal hot flash frequency and severity: systematic review and meta-analysis of RCTs — Menopause, 2012;19(7):776-90 Scientific Opinion on the substantiation of a health claim related to vitamin C and increased non-haem iron absorption — EFSA Journal, 2014;12(1):3514

Nutrition (per serving)

280

kcal

18g

protein

16g

fat

16g

carbs

3.9g

fiber

Always check product labels for allergens.