Lemon Garlic Tofu with Broccolini and Cannellini Beans
A clean, nourishing plant-based dish with pan-seared tofu, tender broccolini, and creamy white beans tossed in a mild lemon-garlic sauce. Light on added oil and easy on digestion, it provides steady energy and high plant protein.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Maria + Lila
Maria 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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Store leftover portions 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: Press 150g firm tofu gently between paper…
- 01
Press 150g firm tofu gently between paper…
Press 150g firm tofu gently between paper towels for 5 minutes to remove excess surface moisture.
Allow: 5 minutes
Tap card to mark done - 02
Cut the tofu into 1/2-inch (1
Cut the tofu into 1/2-inch (1.2cm) cubes.
Tap card to mark done - 03
Heat 1 tsp (5ml) olive oil in…
Heat 1 tsp (5ml) olive oil in a non-stick skillet over medium heat.
Tap card to mark done - 04
Add the cubed tofu and cooked for…
Add the cubed tofu and cooked for 8 to 10 minutes, turning occasionally until lightly golden on all sides.
Look for: lightly golden on all sides
Tap card to mark done - 05
Add 1 minced garlic clove and stir…
Add 1 minced garlic clove and stir for 30 seconds until fragrant without letting it brown.
Look for: fragrant without letting it brown
Tap card to mark done - 06
Add 100g trimmed broccolini and 1/4 cup…
Add 100g trimmed broccolini and 1/4 cup (60ml) water to the skillet, then cover with a lid to steam for 4 to 5 minutes until tender-crisp and bright green.
Look for: tender-crisp and bright green
Tap card to mark done - 07
Stir in 0
Stir in 0.5 cup (120g) rinsed cannellini beans and 1 tbsp (15ml) fresh lemon juice, heating through for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 08
Season with 1 pinch of salt and…
Season with 1 pinch of salt and transfer to a plate to serve immediately.
Ready when: everything is assembled and ready to enjoy
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