Tofu Salteado con Verduras y Quinoa
A vibrant stir-fry featuring crispy pan-seared tofu, colorful anti-inflammatory vegetables, and fluffy protein-rich quinoa.
Prep
10 min
Cook
25 min
Total
35 min
Makes about
1 serving
Created together. Shared with you.
Made by Coco + Lila
Coco 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
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
Comfortably 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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Wok · Large skillet · Colander · 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: Rinse the quinoa thoroughly in a fine-mesh…
- 01
Rinse the quinoa thoroughly in a fine-mesh…
Rinse the quinoa thoroughly in a fine-mesh strainer. In a small pot, bring water and quinoa to a boil, cover, reduce heat to low, and simmer for 15 minutes or until water is absorbed. Let it rest covered for 5 minutes, then fluff with a fork.
Look for: water is absorbed
Tap card to mark done - 02
Press the tofu
Press the tofu with a clean towel to remove excess moisture, then cut it into 1-inch (2.5cm) cubes.
Tap card to mark done - 03
Heat sesame oil in a large skillet…
Heat sesame oil in a large skillet or wok over medium-high heat. Add the tofu cubes and sear until golden brown on all sides, about 8-10 minutes. Remove tofu and set aside.
Look for: golden brown on all sides
Tap card to mark done - 04
Add the remaining oil if needed
In the same skillet, add the remaining oil if needed, then saute the grated ginger and minced garlic for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 05
Add the red bell pepper
Add the red bell pepper, broccoli florets, and carrot. Stir-fry for 5-6 minutes until the vegetables are tender-crisp.
Look for: the vegetables are tender-crisp
Tap card to mark done - 06
Return the tofu to the skillet
Return the tofu to the skillet. Drizzle with tamari and lime juice, tossing everything to combine and heat through for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 07
Serve the hot tofu and vegetable stir-fry…
Serve the hot tofu and vegetable stir-fry over the cooked quinoa.
Ready when: everything is assembled and ready to enjoy
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