This hormone-balancing salad is a powerhouse of plant-based protein, fiber, and healthy fats. Grilled tofu brings phytoestrogens that may support hormone health, while quinoa adds complete protein and minerals. Tossed with a light sesame dressing, it’s a nourishing meal that’s both satisfying and refreshing.
Yields:
2 Servings
Prep time:
15 mins
Total time:
30 mins
Why You’ll Love It
When you want a salad that feels hearty enough for lunch or dinner, this one delivers. The grilled tofu gives a smoky, savory bite, while quinoa and fresh vegetables add texture and color. The sesame dressing ties everything together with a creamy, nutty flavor. This recipe is protein-rich, balanced, and hormone-friendly — perfect for meal prep or a fresh weeknight meal.
Ingredients
For the Salad
- 1 block firm tofu (14 oz), pressed and cut into cubes
- 1 cup cooked quinoa (about ½ cup dry)
- 2 cups mixed salad greens (spinach, arugula, or kale)
- 1 small cucumber, sliced
- 1 medium carrot, shredded
- 1 tbsp olive oil (for grilling tofu)
- Pinch of salt & pepper
For the Sesame Dressing
- 2 tbsp tahini or sesame paste
- 1 tbsp low-sodium tamari (or soy sauce, if tolerated)
- 1 tsp maple syrup or honey
- Juice of ½ lemon (or rice vinegar for milder flavor)
- 1–2 tbsp warm water, to thin as needed
Instructions
- Prepare the Quinoa: Cook quinoa according to package instructions. Fluff with a fork and set aside to cool slightly.
- Grill the Tofu: Heat olive oil in a grill pan or skillet over medium heat. Season tofu cubes lightly with salt and pepper, then grill for 3–4 minutes per side, until golden and lightly crisp.
- Mix the Dressing: In a small bowl, whisk tahini, tamari, maple syrup, and lemon juice. Add warm water gradually until smooth and pourable.
- Assemble the Salad: In a large bowl, layer greens, quinoa, cucumber, and carrots. Top with grilled tofu and drizzle generously with sesame dressing.
- Garnish & Serve: Sprinkle sesame seeds or chopped herbs (optional) and enjoy immediately.
Storage & Meal-Prep Tips
- Make ahead: Cook tofu and quinoa in advance, then assemble when ready to serve.
- Storage: Salad components keep in the fridge for 3–4 days. Store dressing separately.
- Meal prep: Divide into jars or containers, adding dressing just before serving.
Substitutions & Variations
- Greens: Use kale, spinach, or mixed lettuce blends.
- Protein swap: Replace tofu with tempeh or grilled chicken.
- Grain swap: Brown rice or millet works in place of quinoa.
- Flavor twist: Add shredded purple cabbage or bell peppers for more color.
Why This Salad Is Hormone-Balancing
This recipe is designed to support hormone health naturally:
- Tofu contains phytoestrogens (isoflavones) that may support estrogen balance.
👉 Learn more about soy and hormone health – Harvard → - Quinoa is a complete protein with magnesium and zinc, minerals essential for reproductive and thyroid health.
👉 Quinoa nutrition research – Cleveland Clinic → - Sesame seeds in the dressing are rich in lignans and healthy fats, which play a role in hormone metabolism.
👉 Sesame seed compounds and hormone support – NIH →
This salad is also featured in our Hormone-Balancing Recipes → collection, and it fits beautifully into an Anti-Inflammatory Eating Approach →.
