Miso-Glazed Tofu with Bok Choy and Rice

This recipe is perfect for a quick and easy weeknight meal. We love it because it’s packed with healthy plant-based protein and nutrients!

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This Miso-Glazed Tofu with Bok Choy and Rice is both delicious and easy to make. Like our other nutrient-dense and hormone-balancing recipes, such as our Tortilla Soup and Coconut Curry, this recipe is balanced with muscle-supporting protein, fiber-rich complex carbs, and healthy fats.

If you’re navigating the challenges of menopause, eating a whole food, plant-based diet may help ease hormone fluctuations and menopause symptoms.

Why You’ll Love This Miso-Glazed Tofu

We think you’ll love this simple Japanese-inspired recipe, and here’s why:

• Short Ingredient List: Few ingredients are needed to bring this recipe together, and many are things you probably already have on hand.
• Flavorful: This dish includes things like ginger, toasted sesame oil, maple syrup, and miso paste that lend a savory-sweet flavor to the baked tofu.
• Quick and Easy: This is an easy 30-minute meal with minimal prep work, perfect for those busy days when making anything complicated is not practical.
• Pleasing Texture: If you’ve been on the fence about tofu in the past, this is a great recipe to give it a try! The texture of the tofu is firm and slightly crispy, and the fluffiness of the rice is equally as satisfying.

Why This Recipe Is Great for Hormonal Health

1. Soy-Based Tofu for Phytoestrogens

The great thing about tofu is that it’s made from hormone-friendly soybeans. Soybeans are comprised of phytoestrogens, compounds that mimic estrogen in the body and may help alleviate menopausal symptoms such as hot flashes, mood swings, and bone loss.

2. Miso for Gut and Hormonal Health

Miso is fermented, so it is rich in probiotics, great for your gut microbiome! In menopause, a healthy gut is vital for better digestion and nutrient absorption. It can also help maintain estrogen levels to keep things steady so you don’t have drops and spikes causing more unwanted symptoms.

3. Ginger for Anti-Inflammatory Benefits

Ginger is just naturally wonderful, both in flavor and for hormone health! It’s commonly used to cure nausea but also helps reduce joint pain. It can also improve digestion and support your metabolism (important for menopause). Who knew something so simple could do so much!

4. Bok Choy for Bone and Heart Health

As you age and start your menopause journey, unfortunately your risk for developing osteoporosis and cardiovascular disease increases. Foods like bok choy have calcium, vitamin K, and antioxidants to help protect you.

5. Whole Grains for Blood Sugar Balance

We love whole grains! Because menopause can cause insulin resistance, foods like whole grains (brown rice and quinoa) provide stable blood sugar to prevent spikes that can cause more cravings and energy crashes.

How to make Miso-Glazed Tofu with Bok Choy and Rice

Ingredients:

• 1 block extra-firm tofu, pressed (to remove water) and diced into 1″ cubes
• 2 tbsp miso paste (red or white)
• 1 tbsp tamari (or coconut aminos)
• 1 tbsp maple syrup
• 1 tbsp toasted sesame oil
• 1 tbsp fresh ginger, minced or grated
• 2 heads baby bok choy, chopped
• pinch of garlic salt
• 1 cup cooked rice
• 1 tbsp sesame seeds

Directions:

Step 1: Preheat the oven to 375°F (190°C).

Step 2: In a medium-sized bowl, whisk together the miso, tamari, maple syrup, sesame oil, and ginger.

Step 3: Place the cubed tofu into the mixture and gently toss it around until fully coated.

Step 4: Spread the tofu onto a baking sheet lined with parchment paper and bake it for 20 minutes, flipping it halfway.

Step 5: Meanwhile, heat a skillet on medium heat and sauté the bok choy with a little bit of avocado oil until it wilts. Sprinkle with a pinch of garlic salt.

Step 6: Serve the miso-glazed tofu with a side of the cooked rice and the baby bok choy. Sprinkle on some sesame seeds. We enjoyed this dish with a small bit of coconut aminos spooned over the tofu.

Notes & Storage:

Storage: To store the Miso-Glazed Tofu leftovers, keep them in an airtight container in the refrigerator for up to 4 days. The bok choy and rice can be stored in different containers up to 3 days.

Notes:

1. Tofu Alternatives: Try this recipe with tempeh (make sure to steam it first) or chickpeas for a soy-free alternative. I like Big Mountain Foods Soy-Free Tofu as another good alternative. It has the same texture but a milder scent and flavor.
2. Rice Alternatives: We use brown rice in this recipe, but a couple different alternatives are quinoa for extra protein, cauliflower rice for low-carb, or millet or couscous for a different texture.
3. Cooking Methods: Baking our tofu is our preferred cooking method, but these other ways work well too: Pan-fry: Heat a pan on medium-high heat and add some oil. Sauté the tofu until it is cooked through and crispy. Air-fry: Set your air fryer at 375°F (190°C) and air-fry the glazed tofu for 12-15 minutes, flipping it halfway through. Brush on extra glaze to keep it moist.
4. Extra Protein Boost: Protein is so important to have plenty of during menopause, especially for muscle growth and protection! We love boosting the protein content of this dish by sprinkling on hemp seeds or serving it with delicious edamame!