Pan-Seared Soyaki Tofu with Quinoa and Red Cabbage
Crispy pan-seared tofu tossed in savory Soyaki sauce served over warm quinoa and crunchy red cabbage. A vibrant, high-protein vegan meal packed with plant power.
Prep
10 min
Cook
10 min
Total
20 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
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
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · 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 7 steps complete
Next: Press 150g firm tofu
- 01
Press 150g firm tofu
Press 150g firm tofu with a clean towel or paper towels for 5 minutes to remove excess moisture, then cut into bite-sized 1/2 inch (1.3cm) cubes.
Allow: 5 minutes
Tap card to mark done - 02
Heat 1 tsp sesame oil in a…
Heat 1 tsp sesame oil in a non-stick skillet over medium-high heat.
Tap card to mark done - 03
Add the tofu cubes to the hot…
Add the tofu cubes to the hot skillet in a single layer and sear for 6 to 8 minutes, turning occasionally until all sides are golden brown and crisp.
Look for: all sides are golden brown and crisp
Tap card to mark done - 04
Lower heat to low
Lower heat to low, pour 1.5 tbsp Soyaki sauce over the tofu, and stir gently for 1 minute until the sauce thickens and coats the tofu evenly.
Look for: the sauce thickens and coats the tofu evenly
Tap card to mark done - 05
Warm 0
Warm 0.5 cup cooked quinoa in a separate bowl or small pan for 1 minute until warm to the touch.
Look for: warm to the touch
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Assemble the bowl by layering 1 cup…
Assemble the bowl by layering 1 cup sliced red cabbage and warm quinoa side by side, then spoon the Soyaki tofu over top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Serve immediately while warm
Serve immediately while warm.
Ready when: everything is assembled and ready to enjoy
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