Pan-Seared Tofu and Garlic Spinach Sesame Bowl
Crisp pan-seared firm tofu and tender wilted garlic spinach served over warm brown rice with shelled edamame. A satisfying, plant-based dinner rich in protein and fiber with no added sugars or dairy.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by BAM + Lila
BAM 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 HealthSteadier 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
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 pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy 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
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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 10 steps complete
Next: Pat the firm tofu thoroughly dry using…
- 01
Pat the firm tofu thoroughly dry using…
Pat the firm tofu thoroughly dry using paper towels to remove excess moisture, then cut it into 1/2 inch (1.2cm) cubes.
Tap card to mark done - 02
Heat half of the sesame oil in…
Heat half of the sesame oil in a nonstick skillet over medium-high heat until shimmered.
Look for: shimmered
Tap card to mark done - 03
Add the firm tofu cubes in a…
Add the firm tofu cubes in a single layer and cook for 6 to 8 minutes, turning occasionally, until all sides are golden brown and crisp.
Look for: all sides are golden brown and crisp
Tap card to mark done - 04
Add the shelled edamame to the skillet…
Add the shelled edamame to the skillet during the last 2 minutes of tofu searing to warm through.
Allow: 2 minutes
Tap card to mark done - 05
Transfer the seared firm tofu and shelled…
Transfer the seared firm tofu and shelled edamame to a bowl and set aside.
Tap card to mark done - 06
Return the skillet to medium heat and…
Return the skillet to medium heat and add the remaining sesame oil.
Tap card to mark done - 07
Add the minced garlic clove and stir…
Add the minced garlic clove and stir constantly for 30 seconds until fragrant without letting it brown.
Look for: fragrant without letting it brown
Tap card to mark done - 08
Add the baby spinach to the skillet…
Add the baby spinach to the skillet in batches and toss continuously for 1 to 2 minutes until fully wilted and dark green.
Look for: fully wilted and dark green
Tap card to mark done - 09
Stir the soy sauce into the spinach
Stir the soy sauce into the spinach, then remove the skillet from heat.
Tap card to mark done - 10
Assemble the bowl by layering warm brown…
Assemble the bowl by layering warm brown rice at the base, topped with the garlic spinach, seared firm tofu, and edamame. Serve immediately.
Ready when: everything is assembled and ready to enjoy
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