Mushrooms, Brussels Sprouts & Tofu Grain Bowls

This recipe is sort of a toolbox for intestine well being, with miso paste (a pre- and probiotic), Brussels sprouts (a cruciferous vegetable), tofu (constructed from soybeans, which promote useful intestine micro organism development) and plenty of fiber from the farro (1, 2). Prep every part forward of time and also you’ve bought 4 days of lunch or dinner on the prepared.

Lively time: quarter-hour Complete time: 45 minutes

Mushrooms, Brussels Sprouts & Tofu Grain Bowls

Components

• 1 14-oz. package deal extra-firm tofu
• 2 tbsp olive oil
• 2 tbsp white miso
• 1 tbsp water
• 1/4 tsp kosher salt
• 1 clove garlic, grated
• 1 lb brussels sprouts, trimmed and halved
• 4 oz. shiitake mushrooms, stems eliminated and caps thinly sliced
• 1 tbsp toasted sesame oil
• 2 cups precooked farro
• 4 tsp Sriracha

Instructions

Drain the tofu and lower it into ½-inch-thick slices. Place the slices between layers of paper towels and gently press to take away extra moisture whereas the oven preheats.

Preheat the oven to 425°F (220°C) and line a big rimmed baking sheet with parchment paper.

In a small bowl, whisk collectively the olive oil, miso, water, garlic, and ¼ tsp salt till clean.

In a medium bowl, toss the Brussels sprouts with 1 tbsp of the miso combination till evenly coated. Organize them on one-third of the ready baking sheet.

In the identical bowl, toss the mushrooms with 1½ tsp of the miso combination till coated. Unfold them on one other part of the baking sheet, holding them separate from the Brussels sprouts.

Reduce the pressed tofu into bite-size cubes. Add the tofu to the bowl and gently toss with the remaining miso combination till coated. Organize the tofu on the remaining part of the baking sheet.

Roast for 20 minutes. Take away the mushrooms from the pan. Gently stir the Brussels sprouts and tofu, then return the pan to the oven and roast for five minutes extra, or till the greens are tender and the tofu is flippantly browned.

In the meantime, warmth the sesame oil in a big nonstick skillet over medium-high warmth. Add the farro and cook dinner, stirring often, for about 2 minutes, till heated by way of and flippantly crisped.

Divide the farro evenly amongst 4 bowls. Prime every bowl with roasted Brussels sprouts, tofu, and mushrooms. Drizzle 1 tsp Sriracha over every serving and serve instantly.

Serves: 4 | Serving Dimension: 1 bowl

Vitamin (per serving): Energy: 441; Complete Fats: 18g; Saturated Fats: 2g; Monounsaturated Fats: 8g; Polyunsaturated Fats: 6g; Ldl cholesterol: 0mg; Sodium: 616mg; Carbohydrate: 52g; Dietary Fiber: 11g; Sugar: 8g; Protein: 23g

Vitamin Bonus: Potassium: 695mg; Iron: 31%; Vitamin A: 29%; Vitamin C: 124%; Calcium: 14%

Initially revealed November 30, 2019; Up to date March 2026

The publish Mushrooms, Brussels Sprouts & Tofu Grain Bowls appeared first on MyFitnessPal Blog.

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