Miso-Glazed Tempeh with Bok Choy & Edamame
Miso-Glazed Tempeh with Bok Choy & Edamame: A Hormone-Friendly, High-Protein Plant-Based Dinner
Looking for a delicious and easy dinner that’s packed with plant-based protein and supports hormonal balance?
This Miso-Glazed Tempeh with Bok Choy & Edamame is a winner for women over 40 who want to eat well, feel energised, and nourish their bodies through perimenopause and beyond.
Tempeh is naturally rich in protein and phytoestrogens, which can help support hormonal health during menopause. Combined with fibre-packed bok choy and edamame, this dish is a fantastic choice for a balanced, blood-sugar-friendly evening meal.
Ingredients (Serves 2)
200g (7oz) tempeh, sliced
2 tbsp tamari or soy sauce
1 tbsp white miso paste
1 tbsp rice vinegar
1 tsp coconut aminos (optional)
1 tsp sesame oil
1 clove garlic, minced
2 heads bok choy, halved
1 cup (150g) frozen edamame, cooked
Sesame seeds & spring onions to garnish
How to Make It
1️⃣ In a small bowl, whisk together miso paste, tamari, coconut aminos, vinegar, sesame oil, and garlic.
2️⃣ Pan-fry the tempeh slices in a non-stick pan for 2–3 minutes on each side until starting to brown.
3️⃣ Add the glaze and cook for another 2–3 minutes until the tempeh is golden and coated.
4️⃣ In a separate pan, stir-fry bok choy until just wilted – around 2 minutes.
5️⃣ Plate up the bok choy, top with glazed tempeh and a side of warm edamame. Sprinkle with sesame seeds and sliced spring onions.
Why This Dish Supports Hormone Health
Tempeh is a fermented soy product rich in isoflavones, which can naturally support oestrogen balance.
Edamame provides complete plant-based protein and is a fantastic source of iron, calcium, and folate.
Bok choy is part of the cruciferous vegetable family, which can help with oestrogen detoxification in the liver.
The combination of protein, healthy fats, and fibre helps balance blood sugar – essential for mood, energy, and weight management in menopause.
Macros Per Serving (approximate)
Calories: 365 kcal
Protein: 27g
Carbohydrates: 20g
Fibre: 8g
Fat: 18g
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