Trader Joe's High Protein Tofu and Steamed Lentil Bowl
A 15-minute skillet bowl featuring pan-seared high-protein tofu, Trader Joe's pre-cooked steamed lentils, and wilted baby spinach. Savory, grounding, and packed with nearly 37 grams of plant protein with zero complicated prep.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Beth + Lila
Beth created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Store leftover cooked tofu and lentils in an airtight container in the refrigerator for up to 3 days.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Cut the high-protein tofu into 1/2 inch…
- 01
Cut the high-protein tofu into 1/2 inch…
Cut the high-protein tofu into 1/2 inch (1.25cm) cubes.
Tap card to mark done - 02
Heat olive oil in a non-stick skillet…
Heat olive oil in a non-stick skillet over medium-high heat for 1 minute until shimmering.
Look for: shimmering
Tap card to mark done - 03
Add tofu cubes to the pan in…
Add tofu cubes to the pan in a single layer and cook undisturbed for 4 minutes until golden-brown on the bottom.
Look for: golden-brown on the bottom
Tap card to mark done - 04
Flip tofu cubes and cook for another…
Flip tofu cubes and cook for another 3 minutes until crisp on multiple sides.
Look for: crisp on multiple sides
Tap card to mark done - 05
Peel and mince the garlic clove
Peel and mince the garlic clove.
Tap card to mark done - 06
Add minced garlic
Add minced garlic, steamed lentils, baby spinach, and soy sauce directly to the skillet with the tofu.
Tap card to mark done - 07
Stir-fry for 2 minutes until the lentils…
Stir-fry for 2 minutes until the lentils are heated through and spinach is completely wilted.
Look for: the lentils are heated through and spinach is completely wilted
Tap card to mark done - 08
Transfer the contents of the skillet to…
Transfer the contents of the skillet to a shallow dinner bowl and serve warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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