Tahini Garlic Tofu and Rice Bowl
A warm and savory vegan bowl featuring seared tofu, tender brown rice, and red kidney beans, balanced by crunchy bell pepper, tomato, and cucumber tossed in a rich, garlicky tahini sauce.
Prep
10 min
Cook
5 min
Total
15 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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
5 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
Meal Prep: You can chop the vegetables and whisk the dressing a day ahead, keeping them in separate containers in the refrigerator for an even faster assembly.
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 5 steps complete
Next: Whisk together the tahini
- 01
Whisk together the tahini
In a small bowl, whisk together the tahini, lemon juice, extra virgin olive oil, and minced garlic clove until thick. Gradually whisk in 1 to 2 tablespoons of warm water until the dressing is smooth and easily pourable.
Look for: thick
Tap card to mark done - 02
Heat a non-stick skillet over medium heat
Heat a non-stick skillet over medium heat. Add the cubed tofu and cook for 5 to 7 minutes, turning occasionally, until the cubes are light golden on all sides.
Look for: the cubes are light golden on all sides
Tap card to mark done - 03
Combine the warm brown rice and red…
In a medium serving bowl, combine the warm brown rice and red kidney beans. Toss together gently to distribute.
Tap card to mark done - 04
Top the rice and beans with the…
Top the rice and beans with the golden tofu, bell pepper, tomato, and cucumber.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Drizzle the prepared tahini garlic dressing over…
Drizzle the prepared tahini garlic dressing over the entire bowl and toss gently just before serving.
Tap card to mark done
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