Warm Spiced Tofu and Veggie Grain Bowl
A fragrant, comforting dinner bowl featuring golden pan-seared tofu, warm roasted vegetables, and quinoa, infused with anti-inflammatory Ayurvedic spices.
Prep
10 min
Cook
20 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Kimberly + Lila
Kimberly 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
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
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
Comfort before bed
Finish the evening satisfied, not stuffed
A well-portioned evening meal can help you avoid going to bed hungry. Notice which timing and portion feel most comfortable for you.
Notice: dinner timing + comfort
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · 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 baking sheet with parchment…
- 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 6 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 baking sheet with parchment paper.
Tap card to mark done - 02
Combine cumin
In a small bowl, combine cumin, turmeric, coriander, ground ginger, salt, and black pepper.
Tap card to mark done - 03
Place the zucchini coins and cauliflower florets…
Place the zucchini coins and cauliflower florets in a large mixing bowl, drizzle with half of the olive oil, and sprinkle half of the spice mixture over top. Toss until evenly coated and spread onto the prepared baking sheet in a single layer.
Look for: evenly coated and spread onto the prepared baking sheet in a single layer
Tap card to mark done - 04
Bake for 20 minutes
Bake for 20 minutes, flipping halfway through, until the vegetables are tender and lightly browned around the edges.
Look for: the vegetables are tender and lightly browned around the edges
Tap card to mark done - 05
Heat the remaining olive oil in a…
Heat the remaining olive oil in a non-stick skillet over medium-high heat. Add the pressed tofu cubes and sprinkle with the remaining spice mixture. Pan-sear for 8 to 10 minutes, turning occasionally, until golden and crispy on all sides.
Look for: golden and crispy on all sides
Tap card to mark done - 06
Assemble your bowl by placing cooked quinoa…
Assemble your bowl by placing cooked quinoa as the base, topped with warm roasted vegetables and crisp spiced tofu. Serve immediately.
Ready when: everything is assembled and ready to enjoy
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