Southwest Tofu Scramble Bowl
A savory, plant-based scramble featuring protein-rich tofu and hearty black beans. Infused with warm Southwest spices and topped with creamy avocado.
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
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
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
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
This meal scales up beautifully. Double or triple the recipe and store leftovers in an airtight container for up to 3 days for a grab-and-go lunch option.
Do these three things first
- 1Prep oz firm tofu (drained), cup canned black beans (rinsed), medium avocado (sliced)
- 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 olive oil in a skillet…
- 01
Heat the olive oil in a skillet…
Heat the olive oil in a skillet over medium heat.
Tap card to mark done - 02
Crumble the firm tofu directly into the…
Using your hands or a fork, crumble the firm tofu directly into the pan. Stir in a pinch of salt, black pepper, ground cumin, turmeric, and chili powder. Cook for 3 to 4 minutes until the tofu begins to brown slightly.
Look for: the tofu begins to brown slightly
Tap card to mark done - 03
Add the rinsed black beans and halved…
Add the rinsed black beans and halved cherry tomatoes to the skillet. Sauté for another 3 minutes until the beans are heated through and the tomatoes just begin to soften and release their juices.
Look for: the beans are heated through and the tomatoes just begin to soften and release their juices
Tap card to mark done - 04
Stir in the fresh spinach and cook…
Stir in the fresh spinach and cook for 1 to 2 minutes until it is just wilted.
Look for: it is just wilted
Tap card to mark done - 05
Transfer the scramble to a bowl and…
Transfer the scramble to a bowl and top with the sliced avocado before serving. Squeeze the fresh lime wedge over the top if desired.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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Your symptoms change. Your plan should too.
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