Crispy Sesame Tofu Salad Bowl
A refreshing and satisfying high-protein salad featuring crispy, golden tofu cubes tossed with crunchy cucumber, cherry tomato, and creamy avocado over fresh greens. It is paired with a simple savory sesame dressing, completely free of added sugar.
Prep
15 min
Cook
10 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Amy + Lila
Amy 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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
10 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
To save time, you can press and cube the tofu the night before and store it in an airtight container in the fridge.
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: Press the extra-firm tofu by wrapping it…
- 01
Press the extra-firm tofu by wrapping it…
Press the extra-firm tofu by wrapping it in a clean kitchen towel and placing a heavy skillet on top for 10 minutes to drain excess moisture. Cut the pressed tofu into 1-inch (2.5cm) cubes.
Allow: 10 minutes
Tap card to mark done - 02
Toss the tofu cubes with sesame oil
In a medium bowl, toss the tofu cubes with sesame oil, soy sauce, and garlic powder until evenly coated.
Look for: evenly coated
Tap card to mark done - 03
Heat a non-stick skillet over medium-high heat
Heat a non-stick skillet over medium-high heat. Add the seasoned tofu cubes and cook for 8 to 10 minutes, turning occasionally, until all sides are golden brown and crisp. Remove from heat.
Look for: all sides are golden brown and crisp
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Prepare the dressing in a small bowl…
While the tofu cooks, prepare the dressing in a small bowl by whisking together the tahini, lime juice, and water until completely smooth.
Look for: completely smooth
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Assemble the bowl by laying down the…
Assemble the bowl by laying down the mixed salad greens. Top with the warm crispy tofu, sliced cucumber, halved cherry tomato, and diced avocado.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Drizzle the creamy tahini dressing evenly over…
Drizzle the creamy tahini dressing evenly over the top right before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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