Description:
A quick and wholesome stir fry made with fermented tempeh, bok choy, and simple aromatics. This dish is rich in phytoestrogens from tempeh, which help naturally balance estrogen levels. High in plant protein, iron, and calcium, it’s the perfect hormone-supportive dinner for women at any life stage.
🕒 Preparation Time:
20 minutes
🔥 Calories:
360 kcal per serving
🍽️ Servings:
2 servings
🏷️ Tags:
Hormone, Estrogen, Plant Protein, Dinner
📊 Nutrition Highlights:
- Protein: 25g
- Iron: 22% Daily Value
- Calcium: 20% Daily Value
🛒 Ingredients:
- 200g tempeh (cut into bite-sized cubes)
- 2 heads baby bok choy (washed and chopped)
- 1 tbsp sesame oil (or olive oil)
- 2 cloves garlic (minced)
- 1 tsp grated fresh ginger
- 2 tbsp low-sodium soy sauce
- 1 tbsp rice vinegar
- 1 tsp maple syrup or honey
- 1 tsp toasted sesame seeds (for garnish)
- Optional: pinch of red pepper flakes or chili for heat
- Cooked brown rice or quinoa (for serving)
👩🍳 Instructions:
- Prep the Tempeh
If desired, steam the tempeh for 5 minutes to remove its natural bitterness and soften texture. - Sear the Tempeh
Heat 1 tablespoon sesame oil in a large pan or wok over medium heat. Add tempeh cubes and pan-fry for 5–7 minutes, turning occasionally, until golden brown on all sides. Remove and set aside. - Sauté Aromatics
In the same pan, add a bit more oil if needed. Sauté garlic and ginger for 1 minute until fragrant. Be careful not to burn them. - Add Bok Choy
Add the chopped bok choy. Stir-fry for 3–4 minutes until tender but still bright green. - Combine & Flavor
Return tempeh to the pan. Add soy sauce, rice vinegar, maple syrup (or honey), and red pepper flakes (if using). Stir everything together and let it cook for another 2–3 minutes, allowing the sauce to coat evenly. - Finish & Serve
Remove from heat. Sprinkle with sesame seeds and serve hot over brown rice or quinoa for a complete, hormone-friendly meal.
💡 Tips & Notes:
- Steaming Tempeh: Optional but helps mellow flavor and improve texture.
- Gluten-Free Version: Use tamari instead of soy sauce.
- Add Variety: You can mix in mushrooms, bell peppers, or snap peas for more fiber and antioxidants.
- Make Ahead: Can be stored in the fridge for up to 3 days; reheat in a skillet for best texture.
