Stir-fried Tofu and Kale for Two

Stir-fried Tofu and Kale is not just a treat to the taste buds but also packed with nutrients beneficial for menopausal women, like calcium and phytoestrogens from tofu, and vitamins from kale. Here’s a tailored version for two, ensuring it’s both satisfying and suitable for your dietary preferences:


  • 200g (about 7 oz) firm tofu, pressed and cubed
  • 200g (about 7 cups) kale, chopped
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 tablespoon soy sauce (or tamari for gluten-free)
  • 1 teaspoon sesame oil
  • 1 tablespoon sesame seeds
  • Salt and pepper to taste
  • Optional: chili flakes for a bit of heat


  1. Heat 1 tablespoon of olive oil in a large pan over medium heat. Add the cubed tofu and cook until golden brown on all sides. Remove from the pan and set aside.
  2. In the same pan, add the remaining olive oil and garlic, sautéing for about 1 minute until fragrant.
  3. Add the kale and stir-fry until it starts to wilt.
  4. Return the tofu to the pan. Add soy sauce, sesame oil, and sesame seeds. Stir well to combine.
  5. Season with salt, pepper, and optional chili flakes. Serve hot.

This dish is a powerhouse of nutrients, perfect for supporting overall well-being during menopause. Here’s your visual feast: a vibrant and colorful plate of stir-fried tofu and kale, sprinkled with sesame seeds and just a hint of chili flakes for those who like a bit of a kick. It’s not just a treat for the eyes, but it’s also packed with the goodness your body craves.

stir fried tofu with kale set in a rustic background

Nutrition Facts:

  • Calories: Approximately 250 per serving.
  • Protein: Tofu brings in high-quality plant protein, crucial for muscle maintenance, about 15g per serving.
  • Fats: Mostly unsaturated from olive oil and sesame oil, around 15g per serving, supporting heart health.
  • Carbohydrates: Primarily from veggies, offering about 10g per serving, keeping this dish low in carbs yet high in fiber.
  • Fiber: Kale is a fiber superstar, contributing to digestive health, with about 5g per serving.
  • Calcium: Both tofu and kale are excellent sources of calcium, essential for bone health, providing about 30% of the daily value per serving.
  • Iron: Tofu and kale again come to the rescue, offering about 15% of the daily value per serving, supporting blood health.

This dish is a well-rounded, nutrient-dense meal that not only satisfies your taste buds but also supports your body through menopause with essential vitamins and minerals. Ready to give this recipe a whirl, or would you like to explore more options? Comment down below!!

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