Soyaki Tofu and Edamame Quinoa Bowl
Crispy pan-seared extra-firm tofu glazed in savory Soyaki sauce served over warm quinoa with tender sautéed red cabbage and edamame.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Alicia + Lila
Alicia 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
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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + 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
Time saver
Sautéing cabbage in the same pan picks up the leftover Soyaki marinade bits for added flavor without extra sodium.
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 6 steps complete
Next: Heat sesame oil in a large skillet…
- 01
Heat sesame oil in a large skillet…
Heat sesame oil in a large skillet over medium-high heat at 350°F (175°C).
Tap card to mark done - 02
Add sliced extra-firm tofu to the pan…
Add sliced extra-firm tofu to the pan and sear for 4 to 5 minutes per side until golden brown and crisp on the edges.
Look for: golden brown and crisp on the edges
Tap card to mark done - 03
Pour Soyaki sauce directly over the tofu…
Pour Soyaki sauce directly over the tofu in the skillet and cook for 1 to 2 minutes until sauce thickens into a glossy glaze coating the tofu, then transfer tofu to a plate.
Look for: sauce thickens into a glossy glaze coating the tofu, then transfer tofu to a plate
Tap card to mark done - 04
Add shredded red cabbage and shelled edamame
In the same skillet over medium heat, add shredded red cabbage and shelled edamame, sautéing for 3 to 4 minutes until the cabbage is tender-crisp.
Look for: the cabbage is tender-crisp
Tap card to mark done - 05
Warm the cooked quinoa if needed and…
Warm the cooked quinoa if needed and spoon it into a serving bowl.
Tap card to mark done - 06
Arrange the Soyaki tofu
Arrange the Soyaki tofu, sautéed red cabbage, and edamame over the quinoa base and serve immediately.
Ready when: everything is assembled and ready to enjoy
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