Active time: 14 minutes Total time: 45 minutes
This recipe is like a toolbox for gut health, with miso paste (a pre- and probiotic), Brussels sprouts (a cruciferous vegetable), tofu (made from soybeans, which promote beneficial bacteria growth) and lots of fiber from the farro.
Prep everything ahead of time and you’ve got four days of lunch or dinner at the ready.
Mushrooms, Brussels Sprouts & Tofu Grain Bowls
Ingredients
- 1 (14-ounce/397g) package extra-firm tofu
- 2 tablespoons canola oil
- 2 tablespoons white miso
- 1/2 teaspoon kosher salt, divided
- 1 clove garlic, grated
- 1 pound (454g) Brussels sprouts, trimmed and halved
- 4 ounces (113g) shiitake mushrooms, stems removed and caps thinly sliced
- 1 tablespoon toasted sesame oil
- 2 cups (241g) precooked farro
- 4 teaspoons Sriracha
Directions
Drain tofu and cut into 1/2-inch thick slices. Drain slices between layers of paper towels as the oven preheats.
Preheat oven to 425°F (220ºC). Line a large rimmed baking sheet with parchment paper.
In a small bowl, whisk together canola oil, miso, 1/4 teaspoon salt and garlic. In a medium bowl, combine Brussels sprouts and 1 tablespoon miso mixture, tossing well to coat. Arrange on 1/3 of prepared baking sheet. In the same medium-sized bowl, combine mushrooms and 1 1/2 teaspoons miso mixture, tossing well to coat. Add mushrooms to the baking sheet, keeping separate from the brussels sprouts.
Cut tofu into bite-sized cubes. Add to the medium bowl, and combine tofu with the remaining miso mixture, tossing gently to coat. Add tofu to the remaining 1/3 of the baking sheet. Bake for 20 minutes.
Remove mushrooms from pan. Gently stir Brussels sprouts and tofu and bake for 5 more minutes.
Meanwhile, heat sesame oil in a large nonstick skillet over medium-high heat. Add farro; sauté 2 minutes or until heated through and slightly crispy.
Spoon a scant 1/2 cup farro into each of four bowls. Top each serving with 2/3 cup Brussels sprouts, 1/2 cup tofu and 3 tablespoons mushrooms. Drizzle 1 teaspoon Sriracha over each bowl.
Serves: 4 | Serving Size: 1 bowl
Nutrition (per serving): Calories: 364; Total Fat: 17g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 644mg; Carbohydrate: 37g; Dietary Fiber: 11g; Sugar: 6g; Protein 17g
Nutrition Bonus: Potassium: 800mg; Iron: 25%; Vitamin A: 2%; Vitamin C: 160%; Calcium: 25%
