Savory Pan-Seared Tofu and Edamame Sesame Rice Noodle Bowl
Tender pan-seared tofu and shelled edamame tossed with delicate rice noodles and mild zucchini in a rich, savory ginger-tamari sesame sauce. A gentle, gut-friendly Asian dinner packed with plant protein.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Stacie + Lila
Stacie 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
Wok · Large skillet · Knife and cutting board
Time saver
Store leftover cooked tofu and noodle mixture 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: Bring a medium pot of water to…
- 01
Bring a medium pot of water to…
Bring a medium pot of water to a boil over high heat, add 2 oz (56g) rice noodles, turn off heat, and let soak for 6 minutes until tender. Drain, rinse under cool water, and set aside.
Look for: tender
Tap card to mark done - 02
Pat 200g extra firm tofu completely dry…
Pat 200g extra firm tofu completely dry with paper towels to ensure a crispy sear, then cut into bite-sized 0.75 inch (2cm) cubes.
Tap card to mark done - 03
Heat 1 tbsp (15ml) sesame oil in…
Heat 1 tbsp (15ml) sesame oil in a non-stick skillet or wok over medium-high heat until shimmered.
Look for: shimmered
Tap card to mark done - 04
Add the tofu cubes in a single…
Add the tofu cubes in a single layer and sear for 7-8 minutes, turning occasionally, until golden brown on all sides.
Look for: golden brown on all sides
Tap card to mark done - 05
Reduce heat to medium
Reduce heat to medium, then add 0.5 cup (75g) shelled edamame and 0.5 cup (75g) zucchini slices to the pan.
Tap card to mark done - 06
Saute for 3-4 minutes until the zucchini…
Saute for 3-4 minutes until the zucchini is tender and translucent and edamame is heated through.
Look for: the zucchini is tender and translucent and edamame is heated through
Tap card to mark done - 07
Stir in 1 tbsp (15ml) tamari soy…
Stir in 1 tbsp (15ml) tamari soy sauce, 0.5 tsp grated fresh ginger, and the soaked rice noodles.
Tap card to mark done - 08
Toss everything together for 1-2 minutes until…
Toss everything together for 1-2 minutes until heated through and coated evenly in the sauce.
Look for: heated through and coated evenly in the sauce
Tap card to mark done - 09
Transfer to a broad bowl
Transfer to a broad bowl, sprinkle with 1 tbsp (9g) white sesame seeds, and serve warm immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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