Crispy Baked Tofu and Broccoli Brown Rice Bowl
A savory, plant-based dinner bowl featuring golden baked tofu and crisp broccoli over warm brown rice. Simple, satisfying, and completely free of added sugars.
Prep
15 min
Cook
25 min
Total
40 min
Makes
3 servings
Created together. Shared with you.
Made by BAM + Lila
BAM 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
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 pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Saucepan · Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat the 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 9 steps complete
Next: Preheat the oven to 400°F (200°C) and…
- 01
Preheat the oven to 400°F (200°C) and…
Preheat the oven to 400°F (200°C) and line a large baking sheet with parchment paper.
Tap card to mark done - 02
Press the firm tofu between paper towels…
Press the firm tofu between paper towels to remove excess moisture, then cut it into 3/4-inch (2cm) cubes.
Tap card to mark done - 03
Toss the cubed tofu with tamari
In a medium mixing bowl, toss the cubed tofu with tamari, sesame oil, and cornstarch until evenly coated.
Look for: evenly coated
Tap card to mark done - 04
Spread the coated tofu cubes in a…
Spread the coated tofu cubes in a single layer on one half of the prepared baking sheet.
Tap card to mark done - 05
Arrange the broccoli florets and sliced red…
On the other half of the baking sheet, arrange the broccoli florets and sliced red bell pepper, drizzling lightly with olive oil.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Bake in the preheated oven for 25…
Bake in the preheated oven for 25 minutes, flipping the tofu halfway through, until the tofu is golden and crisp and the vegetables are tender-crisp.
Look for: the tofu is golden and crisp and the vegetables are tender-crisp
Tap card to mark done - 07
Warm the cooked brown rice in a…
While the sheet pan bakes, warm the cooked brown rice in a small saucepan over low heat for 3 to 5 minutes until hot.
Look for: hot
Tap card to mark done - 08
Divide the warm brown rice among serving…
Divide the warm brown rice among serving bowls, then top with the baked tofu and roasted vegetables.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 09
Garnish with toasted sesame seeds and serve…
Garnish with toasted sesame seeds and serve immediately. Store leftovers in an airtight container in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
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