Chilled Sesame Tofu and Cucumber Salad
A refreshing, no-cook chilled silken tofu salad with crisp cucumber and a savory sesame soy dressing. It is light, cooling, and packed with plant-based protein to support muscle recovery on hot days.
Prep
15 min
Cook
0 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Jackie + Lila
Jackie 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
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
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
15 min
Cook
0 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
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
- 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 8 steps complete
Next: Place the block of silken tofu on…
- 01
Place the block of silken tofu on…
Place the block of silken tofu on a plate lined with paper towels and let it drain for 10 minutes at room temperature to remove excess moisture.
Allow: 10 minutes
Tap card to mark done - 02
Cut the clean cucumber in half lengthwise
Cut the clean cucumber in half lengthwise. Use a spoon to scrape out and discard the seeds, then slice into thin half-moons.
Tap card to mark done - 03
Whisk together the soy sauce
In a small mixing bowl, whisk together the soy sauce, toasted sesame oil, rice vinegar, maple syrup, grated ginger, and grated garlic until the sugar dissolves and the dressing is smooth.
Look for: the sugar dissolves and the dressing is smooth
Tap card to mark done - 04
Gently transfer the drained silken tofu to…
Gently transfer the drained silken tofu to a clean shallow serving bowl. Slice it carefully into bite-sized cubes.
Tap card to mark done - 05
Arrange the sliced cucumber and edamame around…
Arrange the sliced cucumber and edamame around or on top of the tofu cubes.
Ready when: everything is assembled and ready to enjoy
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Drizzle the prepared sesame soy dressing evenly…
Drizzle the prepared sesame soy dressing evenly over the tofu, cucumber, and edamame.
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Garnish with toasted sesame seeds and chopped…
Garnish with toasted sesame seeds and chopped green onion.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Serve immediately while chilled
Serve immediately while chilled, or refrigerate for 15 minutes before serving for an extra-cooling effect.
Allow: 15 minutes
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