Crispy Tofu and Red Cabbage Quinoa Bowl
Pan-seared firm tofu and crunchy shredded red cabbage served warm over fluffy quinoa. Flavored simply with savory tamari and toasted sesame oil for a fast, nutrient-dense vegan dinner.
Prep
10 min
Cook
18 min
Total
33 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
18 min
Total
33 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Colander · Knife and cutting board
Time saver
Store leftover portions 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 9 steps complete
Next: Rinse the quinoa under cold water in…
- 01
Rinse the quinoa under cold water in…
Rinse the quinoa under cold water in a fine-mesh strainer.
Tap card to mark done - 02
Combine the quinoa with 0
Combine the quinoa with 0.66 cups (160ml) of water in a small saucepan over high heat and bring to a boil.
Tap card to mark done - 03
Reduce heat to low
Reduce heat to low, cover with a tight-fitting lid, and simmer for 15 minutes until the water is fully absorbed and the quinoa is fluffy.
Look for: the water is fully absorbed and the quinoa is fluffy
Tap card to mark done - 04
Remove the saucepan from heat and let…
Remove the saucepan from heat and let the quinoa rest, covered, for 5 minutes.
Allow: 5 minutes
Tap card to mark done - 05
Press the firm tofu between paper towels…
Press the firm tofu between paper towels for 3 minutes to remove excess surface moisture, then cut into 0.5 inch (1.3cm) cubes.
Allow: 3 minutes
Tap card to mark done - 06
Heat the sesame oil in a medium…
Heat the sesame oil in a medium non-stick skillet over medium-high heat until shimmered.
Look for: shimmered
Tap card to mark done - 07
Add the cubed firm tofu in a…
Add the cubed firm tofu in a single layer and cook for 8 minutes, turning occasionally, until all sides are golden brown and crisp.
Look for: all sides are golden brown and crisp
Tap card to mark done - 08
Add the shredded red cabbage and tamari…
Add the shredded red cabbage and tamari to the skillet, stirring constantly for 3 minutes until the cabbage softens slightly while retaining a pleasant crunch.
Look for: the cabbage softens slightly while retaining a pleasant crunch
Tap card to mark done - 09
Spoon the warm cooked quinoa into a…
Spoon the warm cooked quinoa into a serving bowl, top with the crispy firm tofu and red cabbage mixture, and serve warm.
Ready when: everything is assembled and ready to enjoy
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