Lemon Tahini Tofu and Bean Bowl
A quick, satisfying vegan bowl featuring pan-seared tofu, kidney beans, and brown rice, tossed with crisp bell pepper, tomato, and cucumber in a creamy lemon-tahini dressing.
Prep
10 min
Cook
7 min
Total
17 min
Makes
1 serving
Created together. Shared with you.
Made by Maria + Lila
Maria 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
Everyday 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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
7 min
Total
17 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl
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 5 steps complete
Next: Whisk the tahini
- 01
Whisk the tahini
In a small bowl, whisk the tahini, lemon juice, olive oil, minced garlic, and 1 tbsp of warm water until smooth and creamy. If too thick, add a splash more water. Set dressing aside.
Look for: smooth and creamy
Tap card to mark done - 02
Heat a small non-stick skillet over medium-high…
Heat a small non-stick skillet over medium-high heat. Add the tofu cubes and cook for 5 to 7 minutes, turning occasionally, until they are golden brown on most sides.
Look for: they are golden brown on most sides
Tap card to mark done - 03
Layer the warm cooked brown rice and…
In your serving bowl, layer the warm cooked brown rice and the rinsed kidney beans.
Tap card to mark done - 04
Top the grains and beans with the…
Top the grains and beans with the warm seared tofu, diced red bell pepper, diced cucumber, and halved cherry tomatoes.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Drizzle the lemon-tahini dressing over the entire…
Drizzle the lemon-tahini dressing over the entire bowl and toss gently to combine just before eating.
Tap card to mark done
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