Lemon Herb Tofu and White Bean Skillet
A vibrant, meal-prep-friendly skillet featuring golden cubed tofu, creamy white beans, and hearty quinoa tossed in a zesty lemon-garlic dressing. Packed with fiber and plant protein, it is designed to hold up beautifully for easy hotel reheating.
Prep
15 min
Cook
20 min
Total
35 min
Makes
2 servings
Created together. Shared with you.
Made by Amanda + Lila
Amanda 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 HealthTrigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
Evening comfort
Head toward bedtime properly fed
A satisfying evening meal can make the night feel simpler. Notice whether the portion and timing fit comfortably into your sleep routine.
Notice: timing + overnight comfort
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
20 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Colander · 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: Rinse the quinoa thoroughly in a fine-mesh…
- 01
Rinse the quinoa thoroughly in a fine-mesh…
Rinse the quinoa thoroughly in a fine-mesh strainer under cold running water.
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Combine the quinoa and water
In a small saucepan, combine the quinoa and water. Bring to a boil over high heat, then reduce the heat to low, cover, and let simmer for 15 minutes or until all water is absorbed. Remove from heat and keep covered to steam for 5 minutes before fluffing with a fork.
Look for: all water is absorbed
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Wrap the block of tofu in a…
While the quinoa cooks, wrap the block of tofu in a clean kitchen towel or paper towels and place a heavy plate on top for 10 minutes to press out excess moisture. Cut the pressed tofu into 1-inch (2.5cm) cubes.
Allow: 10 minutes
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Heat the olive oil in a large…
Heat the olive oil in a large non-stick skillet over medium-high heat. Add the tofu cubes and sear, turning occasionally, until golden-brown and slightly crisp on all sides, about 8 to 10 minutes.
Look for: golden-brown and slightly crisp on all sides
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Reduce the heat to medium
Reduce the heat to medium. Stir in the minced garlic, dried oregano, and dried thyme, cooking until fragrant, about 1 minute.
Look for: fragrant
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Add the rinsed and drained cannellini beans
Add the rinsed and drained cannellini beans, cherry tomatoes, and sliced green olives to the skillet. Cook, stirring gently, for 3 to 4 minutes until the tomatoes begin to soften.
Look for: the tomatoes begin to soften
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Stir in the fresh baby spinach and…
Stir in the fresh baby spinach and cook just until wilted, about 1 to 2 minutes.
Look for: wilted
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Squeeze the fresh lemon juice over the…
Squeeze the fresh lemon juice over the skillet mixture, stir to combine, and season with salt and black pepper.
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Divide the cooked quinoa evenly between two…
Divide the cooked quinoa evenly between two heat-resistant meal-prep containers. Top each container with half of the tofu and bean skillet mixture.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 10
Garnish with crumbled feta cheese and lemon…
Garnish with crumbled feta cheese and lemon zest if desired. Let the meals cool completely at room temperature before sealing and refrigerating for up to 4 days.
Ready when: everything is assembled and ready to enjoy
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