Pan-Seared Tofu and Edamame Bowl with Quinoa
Crispy pan-seared extra-firm tofu served over fluffy quinoa with shelled edamame and tender broccoli florets. Drizzled with savory tamari and toasted sesame oil for a comforting, plant-rich family dinner.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
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
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
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 · Knife and cutting board
Time saver
Cook a large batch of quinoa ahead of time to make weeknight assembly quick and effort-free.
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: Place a medium non-stick skillet over medium-high…
- 01
Place a medium non-stick skillet over medium-high…
Place a medium non-stick skillet over medium-high heat (350°F / 175°C) and add 0.5 tsp (2.5ml) toasted sesame oil.
Tap card to mark done - 02
Add 120g of extra-firm tofu (pressed and…
Add 120g of extra-firm tofu (pressed and cut into 0.5-inch / 1.3cm cubes) to the hot skillet in a single layer.
Tap card to mark done - 03
Cook the tofu for 8 to 10…
Cook the tofu for 8 to 10 minutes, turning occasionally with tongs until all sides develop a golden brown, crisp crust.
Look for: all sides develop a golden brown, crisp crust
Tap card to mark done - 04
Place 1 cup (90g) broccoli florets into…
While the tofu sears, place 1 cup (90g) broccoli florets into a steamer basket over boiling water, cover, and steam for 4 to 5 minutes until tender-crisp and bright green.
Look for: tender-crisp and bright green
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Combine 0
In a serving bowl, combine 0.5 cup (90g) warm cooked quinoa and 50g thawed shelled edamame.
Tap card to mark done - 06
Top the quinoa mixture with the crispy…
Top the quinoa mixture with the crispy seared tofu and steamed broccoli.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Drizzle 1 tbsp (15ml) tamari evenly over…
Drizzle 1 tbsp (15ml) tamari evenly over the bowl before serving warm.
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Store leftovers in an airtight container in…
Store leftovers in an airtight container in the refrigerator for up to 4 days.
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