Pan-Seared Tempeh with Roasted Broccoli and Quinoa
Crispy pan-seared tempeh cooked in savory tamari and paired with tender roasted broccoli over fluffy quinoa. A satisfying, plant-powered dish loaded with protein and fiber.
Prep
10 min
Cook
20 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Alicia + Lila
Alicia 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
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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
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
Time saver
Batch-cook quinoa ahead of time and store it in the refrigerator for up to 5 days for fast assembly.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 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 7 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 baking sheet with parchment paper.
Tap card to mark done - 02
Toss 1
Toss 1.5 cups of broccoli florets with 0.5 tbsp of olive oil, a pinch of salt, and pepper on the baking sheet.
Tap card to mark done - 03
Roast in the oven for 18 to…
Roast in the oven for 18 to 20 minutes until the edges are golden brown and tender when pierced with a fork.
Look for: the edges are golden brown and tender when pierced with a fork
Tap card to mark done - 04
Heat the remaining 0
Heat the remaining 0.5 tbsp of olive oil in a skillet over medium heat.
Tap card to mark done - 05
Add 1 minced garlic clove and 113g…
Add 1 minced garlic clove and 113g sliced tempeh to the skillet, cooking for 3 to 4 minutes per side until evenly browned.
Look for: evenly browned
Tap card to mark done - 06
Drizzle 1 tbsp of soy sauce over…
Drizzle 1 tbsp of soy sauce over the tempeh in the last minute of cooking, letting it sizzle and glaze the tempeh slices.
Tap card to mark done - 07
Place 0
Place 0.5 cup of cooked quinoa in a bowl, layer the warm pan-seared tempeh and roasted broccoli on top, and serve warm.
Ready when: everything is assembled and ready to enjoy
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