Warm Quinoa Bowl with Baked Tofu and Broccoli
A comforting, easy-to-digest dinner bowl with warm quinoa, oven-baked tofu, steamed broccoli, and a creamy tahini-lemon drizzle.
Prep
10 min
Cook
25 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by Van + Lila
Van 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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Saucepan · Whisk · Knife and cutting board
Time saver
Store leftover cooked quinoa and tofu separately in airtight containers in the refrigerator for up to 3 days for quick meal assembly.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Tap card to mark done - 02
Cut the extra-firm tofu into 0
Cut the extra-firm tofu into 0.5 inch (1.2cm) cubes and press gently between paper towels to remove excess moisture.
Tap card to mark done - 03
Toss the tofu cubes with olive oil
In a bowl, toss the tofu cubes with olive oil, soy sauce, and a pinch of ground ginger.
Tap card to mark done - 04
Spread the tofu evenly on the prepared…
Spread the tofu evenly on the prepared baking sheet and bake for 20 to 25 minutes, flipping halfway through, until edges are golden and firm.
Look for: edges are golden and firm
Tap card to mark done - 05
Cook quinoa in water or low-sodium vegetable…
While tofu bakes, cook quinoa in water or low-sodium vegetable broth according to package instructions until fluffy, about 15 minutes.
Look for: fluffy
Tap card to mark done - 06
Place a steamer basket in a saucepan…
Place a steamer basket in a saucepan with 1 inch (2.5cm) of water, add broccoli florets, cover, and steam over medium heat for 5 to 6 minutes until tender-crisp and bright green.
Look for: tender-crisp and bright green
Tap card to mark done - 07
Whisk together tahini
In a small cup, whisk together tahini, lemon juice, and 1 to 2 tablespoons of warm water until smooth and pourable.
Look for: smooth and pourable
Tap card to mark done - 08
Assemble the bowl by adding warm quinoa…
Assemble the bowl by adding warm quinoa as the base, top with baked tofu and steamed broccoli, and drizzle the creamy tahini dressing over top before serving.
Ready when: everything is assembled and ready to enjoy
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