Pan-Seared Tempeh with Roasted Broccoli and Quinoa
Nutty, savory pan-seared tempeh paired with warm roasted broccoli over fluffy quinoa. A fiber-rich, high-protein vegan dinner that comes together easily.
Prep
10 min
Cook
15 min
Total
25 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
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · 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: If quinoa is unground/uncooked
- 01
If quinoa is unground/uncooked
If quinoa is unground/uncooked, simmer 0.25 cup (42g) dry quinoa in 0.5 cup (120ml) water over medium-high heat until boiling. Cover, reduce heat to low, and cook for 15 minutes until liquid is absorbed and germ rings separate. Remove from heat and let steam covered for 5 minutes.
Look for: boiling
Tap card to mark done - 02
Cut 120g tempeh into 0
Cut 120g tempeh into 0.5-inch (1.2cm) cubes or slices.
Tap card to mark done - 03
Whisk 1 tbsp (15ml) tamari
In a small bowl, whisk 1 tbsp (15ml) tamari, 1 tsp (5ml) maple syrup, and 1 tsp (5ml) sesame oil together to make a simple marinade.
Tap card to mark done - 04
Heat 0
Heat 0.5 tbsp (7.5ml) olive oil in a skillet over medium heat for 2 minutes until shimmering. Add tempeh cubes and sear for 3 to 4 minutes per side until golden brown.
Look for: shimmering
Tap card to mark done - 05
Pour the tamari marinade directly into the…
Pour the tamari marinade directly into the skillet with the tempeh, tossing continuously for 1 to 2 minutes until the liquid reduces to a glaze coating the tempeh.
Look for: the liquid reduces to a glaze coating the tempeh
Tap card to mark done - 06
Add 1 cup (150g) leftover roasted broccoli…
Add 1 cup (150g) leftover roasted broccoli to the skillet and toss gently for 2 minutes to heat through.
Allow: 2 minutes
Tap card to mark done - 07
Fluff the warm quinoa with a fork…
Fluff the warm quinoa with a fork and dish it onto a plate. Top with the glazed tempeh and roasted broccoli.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Serve warm immediately
Serve warm immediately. Refrigerate any leftovers in an airtight container for up to 3 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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