This recipe is like a gut health toolkit, with miso paste (a prebiotic and probiotic), Brussels sprouts (a cruciferous vegetable), tofu (made from soybeans, which promote the growth of beneficial gut bacteria), and more fiber from farro (1, 2). Prepare everything in advance and you’ll have four days of lunch or dinner ready.
Active time: 15 minutes Total time: 45 minutes
Mushrooms, Brussels sprouts and tofu grain shells
Ingredients
- 1 14-oz. Packet of extra firm tofu
- 2 tbsp olive oil
- 2 tbsp white miso
- 1 tbsp water
- 1/4 tsp kosher salt
- 1 garlic clove, grated
- 1 pound Brussels sprouts, trimmed and halved
- 4 oz. Shiitake mushrooms, stems removed and caps thinly sliced
- 1 tbsp toasted sesame oil
- 2 cups precooked farro
- 4 tsp Sriracha
Directions
Drain the tofu and cut into ½ inch thick slices. Place the slices between layers of paper towels and press gently to remove excess moisture while the oven preheats.
Preheat the oven to 220°C (425°F) and line a large rimmed baking sheet with parchment paper.
In a small bowl, stir together the olive oil, miso, water, garlic and ¼ teaspoon salt until smooth.
In a medium bowl, toss the Brussels sprouts with 1 tablespoon of the miso mixture until evenly coated. Arrange them on a third of the prepared baking sheet.
In the same bowl, toss the mushrooms with 1½ teaspoons of the miso mixture until coated. Spread them on another part of the baking sheet, keeping them separate from the Brussels sprouts.
Cut the pressed tofu into bite-sized cubes. Add the tofu to the bowl and gently toss with the remaining miso mixture until coated. Arrange the tofu on the remaining portion of the baking sheet.
Roast for 20 minutes. Remove the mushrooms from the pan. Gently stir the Brussels sprouts and tofu together, then return the pan to the oven and roast for another 5 minutes, or until the vegetables are tender and the tofu is lightly browned.
Meanwhile, heat the sesame oil in a large nonstick skillet over medium-high heat. Add the farro and cook, stirring occasionally, until heated through and slightly crispy, about 2 minutes.
Divide the farro evenly between four bowls. Top each bowl with roasted Brussels sprouts, tofu, and mushrooms. Drizzle 1 teaspoon Sriracha over each serving and serve immediately.
Servings: 4 | Serving size: 1 bowl
Nutritional values
Nutritional bonus: Potassium: 695 mg; Iron: 31%; Vitamin A: 29%; Vitamin C: 124%; Calcium: 14%
Originally published November 30, 2019; Updated March 2026
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