Creamy Tahini Couscous Bowl with Roasted Broccoli
Fluffy pearl couscous tossed with tender broccoli florets in a silky tahini and nutritional yeast sauce. A quick, kid-approved vegetarian dinner high in plant protein and rich in minerals.
Prep
5 min
Cook
15 min
Total
20 min
Makes
3 servings
Created together. Shared with you.
Made by Jen + Lila
Jen 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 HealthEveryday 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy 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
5 min
Cook
15 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Whisk · Mixing bowl
Time saver
Store leftovers in an airtight container in the refrigerator for up to 3 days.
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 6 steps complete
Next: Bring 1
- 01
Bring 1
Bring 1.5 cups (355ml) of water or vegetable broth to a boil in a medium saucepan over high heat.
Tap card to mark done - 02
Stir in the pearl couscous
Stir in the pearl couscous, cover with a tight-fitting lid, and lower heat to medium-low. Simmer for 10 minutes until tender and water is absorbed.
Look for: tender and water is absorbed
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Heat 1 tbsp of olive oil in…
Heat 1 tbsp of olive oil in a large skillet over medium-high heat. Add the broccoli florets and sauté for 5 to 7 minutes until bright green and slightly tender-crisp.
Look for: bright green and slightly tender-crisp
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Whisk together the tahini
In a small mixing bowl, whisk together the tahini, nutritional yeast, lemon juice, remaining olive oil, and 3 tbsp of warm water until a smooth, velvety sauce forms.
Look for: a smooth, velvety sauce forms
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Pour the tahini sauce over the warm…
Pour the tahini sauce over the warm couscous and broccoli in the skillet. Toss gently for 1 minute over low heat until evenly coated and warm.
Look for: evenly coated and warm
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Divide into bowls and sprinkle with hemp…
Divide into bowls and sprinkle with hemp seeds before serving warm.
Ready when: everything is assembled and ready to enjoy
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