This recipe is sort of a toolbox for intestine well being, with miso paste (a pre- and probiotic), Brussels sprouts (a cruciferous vegetable), tofu (produced from soybeans, which promote helpful intestine micro organism progress) and plenty of fiber from the farro (1, 2). Prep all the pieces forward of time and also you’ve bought 4 days of lunch or dinner on the prepared.
Lively time: quarter-hour Whole time: 45 minutes
Mushrooms, Brussels Sprouts & Tofu Grain Bowls
Elements
1 14-oz. bundle 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 minimize 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 easy.
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, conserving them separate from the Brussels sprouts.
Minimize 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 evenly browned.
In the meantime, warmth the sesame oil in a big nonstick skillet over medium-high warmth. Add the farro and prepare dinner, stirring sometimes, for about 2 minutes, till heated by and evenly 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; Whole 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 printed November 30, 2019; Up to date March 2026
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