Edamame & Tofu Power Salad
A crisp and vibrant power bowl featuring golden pan-fried tofu, edamame, and fresh baby spinach. Tossed in a zesty ginger dressing, it provides a quick, satisfying, and cooling lunch.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
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 HealthTrigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
Evening comfort
Head toward bedtime properly fed
A satisfying evening meal can make the night feel simpler. Notice whether the portion and timing fit comfortably into your sleep routine.
Notice: timing + overnight comfort
Comfortably 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
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
Time saver
Boost the crunch: Toss in any leftover crunchy vegetables you have resting in the fridge, like sliced cucumbers or shredded carrots.
Do these three things first
- 1Prep oz extra-firm tofu (pressed), cup shelled edamame (thawed)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Heat the cooking oil in a skillet…
- 01
Heat the cooking oil in a skillet…
Heat the cooking oil in a skillet over medium heat. Toss the cubed tofu with a pinch of salt and black pepper, then pan-fry for 7 to 8 minutes, turning occasionally until golden and crispy on most sides.
Look for: golden and crispy on most sides
Tap card to mark done - 02
Arrange the baby spinach in a wide…
While the tofu cooks, arrange the baby spinach in a wide serving bowl.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Top the greens with the shelled edamame…
Top the greens with the shelled edamame and the warm, crispy tofu.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Drizzle the ginger dressing over the salad…
Drizzle the ginger dressing over the salad and toss gently to coat the leaves evenly.
Tap card to mark done - 05
Garnish with the sesame seeds and serve…
Garnish with the sesame seeds and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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