This recipe is like a toolbox for intestinal health, with miso paste (a pre- and probiotic), Brussels sprout (a cruciferous vegetable), tofu (from soybeans, which promotes the growth of beneficial bacteria) and many more. string from farro (1, 2). Prepare everything in advance and you have four days of lunch or dinner ready.
Working hours: Section 15 total time: 45 minutes
Mushrooms, Brussels sprouts and Tofu bowl
Efrata
- 1 14-oz. a packet of hard 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, cut in half
- 4 oz. shiitake mushroom, you have to remove it and wrap it well
- 1 tbsp toasted sesame oil
- 2 cups cooked farro
- 4 tsp Sriracha
Instructions
Peel the tofu and cut it into ½-inch thick slices. Place the slices between a layer of paper towels and press gently to remove excess water while the oven is heating.
Preheat the oven to 425°F (220°C) and line a large rimmed baking sheet with parchment paper.
In a small bowl, mix the olive oil, miso, water, garlic, and ¼ tsp salt until smooth.
In a large bowl, toss the Brussels sprouts with 1 tbsp of the miso mixture until coated. Arrange them on a third of the prepared sheet.
In the same bowl, toss the mushrooms and 1½ tsp of the miso mixture until coated. Spread them on the other side of the paper, keeping them separate from the Brussels sprouts.
Cut the pressed tofu into bite-sized cubes. Place the tofu in a bowl and gently toss with the remaining miso mixture until coated. Arrange the tofu on the remaining side of the sheet.
Cook for 20 minutes. Remove the mushrooms from the pan. Gently stir the Brussels sprouts into the tofu, return the pan to the oven and roast for another 5 minutes, or until the vegetables are tender and the tofu is browned.
Meanwhile, heat the sesame oil in a large non-stick skillet over high heat. Add the farro and cook, stirring occasionally, for about 2 minutes, until heated through and melted.
Divide the farro evenly among four bowls. On each plate with Brussels sprouts, tofu, and mushrooms. Drizzle 1 tsp Sriracha into each dish and serve immediately.
Serves: 4 | Number of servings: 1 dish
Meals (per hour): Calories: 441; Total fat: 18g; Saturated fat: 2g; Monounsaturated fat: 8g; Polyunsaturated fat: 6g; Cholesterol: 0mg; sodium: 616mg; Carbohydrates: 52g; Dietary fiber: 11g; Sugar: 8g; Protein: 23g
Food: Potassium: 695mg; Iron: 31%; Vitamin A: 29%; Vitamin C: 124%; Calcium: 14%
Published on November 30, 2019; Updated March 2026
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