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Pan-fried Tofu with Steamed Greens and Quinoa – we’ve been designing meals with a high plant score that will be great for

supporting women who are going through menopause. According to Dr. Nitu, adopting plant-based diets rich in legumes

including beans, lentils and peas, and especially soy helps reduce menopausal symptoms in two ways. First, soy is a rich source

of plant oestrogens or natural phytoestrogens. These can help to reduce both hot flush incidence and severity. Second, soy can

help to promote a happy weight. Excess body weight is associated with a higher incidence of symptomatic hot

flushes. Something like Pan-fried Tofu with Steamed Greens and Quinoa is the perfect dinner as it’s loaded with nutrients and

packed with flavour.

Pan-fried Tofu with Steamed Greens and Quinoa

A lovely, simple dinner that is really nourishing and wholesome. This is one of our good friend's staple dinners that we have eaten many a mid-week night around his stove. It is packed with whole plant foods, high in fibre and soy. This dish is also nice served with a healthy sprinkling of nutritional yeast.

Serves 2

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  • 250 g cooked quinoa
  • 1 head pak choi or 100g spinach
  • 100 g spinanch leaves
  • 200 g firm tofu
  • 15 g fresh ginger 1 thumb size
  • 100 g cherry tomatoes
  • 120 g kidney beans
  • 2 tbsp tamari
  • 1 lime juiced


  • Chop the tofu block in half widthwise and then diagonal into triangle shapes. Finely chop the ginger. Cut the bottom off the pak choi and separate it out and give it a good wash.
  • Put a medium sized non-stick pan on high heat, once the pan is really hot, turn it down to medium and add the tofu and the ginger cook for 2 minutes then turn the tofu and cook for a further 2 minutes. If it starts to stick add a couple of tablespoons of water and using a wooden spoon, scrape off any of the browning and incorporate it.
  • Add the pak choi leaves along with 3-4 tablespoons of water and cover with a lid. Leave to steam for 2-3 minutes.
  • Remove the pak choi and put on the plates ready to serve.
  • The tofu should have started to golden on each side, add in the tamari – the pan should make a loud frying noise, move the tofu around so that all the tofu gets a good covering from the tamari and then turn off the heat. This will take less than 1 minute
  • Add the quinoa into a mixing bowl. Quarter the cherry tomatoes and add along with a pinch of salt, black pepper, the juice of 1 lime. Finely lice one of the pak choi leaves and add also. Mix it all well.
  • Serve both plates with the tofu steaks, some steamed pak choi greens and some of the quinoa salad.
  • Serving suggestion: sprinkle some nutritional yeast on top for a cheesy flavour.


Calories: 361kcalCarbohydrates: 55gProtein: 21gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 2gSodium: 25mgPotassium: 691mgFiber: 10gSugar: 9gVitamin A: 278IUVitamin C: 13mgCalcium: 181mgIron: 6mg
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