Quick Tofu Edamame Jasmine Rice Bowl
A comforting, low-fat grain bowl packed with pan-seared tofu and sweet edamame tossed in a mild ginger-soy glaze. Gentle on stomach acid and ready in under 15 minutes for a quick evening meal.
Prep
5 min
Cook
9 min
Total
14 min
Makes
1 serving
Created together. Shared with you.
Made by Jen + Lila
Jen 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 HealthEveryday 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
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
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
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
5 min
Cook
9 min
Total
14 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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 7 steps complete
Next: Pat 5
- 01
Pat 5
Pat 5.3 oz (150g) of extra-firm tofu dry with a paper towel and cut it into small 1/2-inch (1.25cm) cubes.
Tap card to mark done - 02
Whisk 1 tbsp (15ml) of low-sodium soy…
In a small bowl, whisk 1 tbsp (15ml) of low-sodium soy sauce, 1 tsp (5ml) of maple syrup, and 1/2 tsp of ground ginger together until dissolved.
Look for: dissolved
Tap card to mark done - 03
Heat 1/2 tsp (2
Heat 1/2 tsp (2.5ml) of sesame oil in a non-stick skillet over medium-high heat at 350°F (175°C).
Tap card to mark done - 04
Add the cubed tofu to the skillet…
Add the cubed tofu to the skillet and cook for 5 to 6 minutes, turning occasionally, until the edges are golden brown.
Look for: the edges are golden brown
Tap card to mark done - 05
Stir in 3/4 cup (100g) of thawed…
Stir in 3/4 cup (100g) of thawed shelled edamame and cook for 2 minutes until heated through.
Look for: heated through
Tap card to mark done - 06
Pour the ginger-soy mixture over the skillet…
Pour the ginger-soy mixture over the skillet and stir constantly for 1 minute until the glaze coats the tofu and edamame evenly.
Look for: the glaze coats the tofu and edamame evenly
Tap card to mark done - 07
Scoop 1 cup (150g) of warm cooked…
Scoop 1 cup (150g) of warm cooked jasmine rice into a serving bowl, top with the glazed tofu and edamame, and serve immediately. Store leftovers in an airtight container in the refrigerator for up to 3 days.
Ready when: everything is assembled and ready to enjoy
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