Sheet Pan Sesame Tahini Tofu with Zucchini and Bell Pepper
Crispy baked extra-firm tofu paired with roasted zucchini and sweet bell pepper in a rich sesame tahini sauce. Perfect for low-effort sheet pan cooking and gentle on digestion.
Prep
10 min
Cook
25 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by Doo + Lila
Doo 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 HealthDigestive 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
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
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Whisk · Mixing bowl · 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
- 1Preheat your oven to 400°F (200°C) and line a large sheet pan with parchment pa…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a large sheet pan with parchment paper.
Tap card to mark done - 02
Press extra-firm tofu thoroughly between paper towels…
Press extra-firm tofu thoroughly between paper towels to absorb excess liquid, then cut into 1/2-inch (1.25cm) cubes.
Tap card to mark done - 03
Slice medium zucchini into 1/2-inch (1
Slice medium zucchini into 1/2-inch (1.25cm) thick half-moons and chop red bell pepper into 1-inch (2.5cm) pieces.
Tap card to mark done - 04
Whisk together tahini
In a small bowl, whisk together tahini, reduced-sodium soy sauce, sesame oil, and lemon juice until smooth.
Look for: smooth
Tap card to mark done - 05
Toss the tofu cubes with half of…
In a medium bowl, toss the tofu cubes with half of the tahini dressing until evenly coated.
Look for: evenly coated
Tap card to mark done - 06
Toss the zucchini and red bell pepper…
In a separate bowl, toss the zucchini and red bell pepper pieces with olive oil and the remaining tahini dressing.
Tap card to mark done - 07
Spread the coated tofu
Spread the coated tofu, zucchini, and bell pepper in a single, uncrowded layer on the lined sheet pan.
Tap card to mark done - 08
Roast in the oven for 25 minutes
Roast in the oven for 25 minutes, flipping the tofu halfway through, until edges are crisp and vegetables are tender with light browning.
Look for: edges are crisp and vegetables are tender with light browning
Tap card to mark done - 09
Remove from the oven and let cool…
Remove from the oven and let cool slightly before serving warm or packing for weekday lunch prep.
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