{"id":15723,"date":"2026-03-14T04:36:15","date_gmt":"2026-03-13T21:36:15","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15723"},"modified":"2026-03-14T04:36:15","modified_gmt":"2026-03-13T21:36:15","slug":"mushrooms-brussels-sprouts-tofu-grain-bowls","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15723","title":{"rendered":"Mushrooms, Brussels Sprouts &amp; Tofu Grain Bowls"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"502\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2019\/11\/Mushrooms-Brussels-Sprouts-Tofu-Farro-Bowls-1024x643.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"15 Vegan Dishes With Up to 21 Grams of Protein\" \/><\/p>\n<p><span style=\"font-weight: 400\">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 gut bacteria growth) and lots of <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/myfitnesspal-guide-fiber-edition\/\"><span style=\"font-weight: 400\">fiber<\/span><\/a><span style=\"font-weight: 400\"> from the farro (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9731531\/\"><span style=\"font-weight: 400\">1<\/span><\/a><span style=\"font-weight: 400\">, <\/span><a href=\"https:\/\/cafnrfaculty.missouri.edu\/krishnanlab\/wp-content\/uploads\/sites\/20\/2019\/05\/Soy_and_Gut_Microbiota.pdf\"><span style=\"font-weight: 400\">2<\/span><\/a><span style=\"font-weight: 400\">). Prep everything ahead of time and you\u2019ve got four days of lunch or dinner at the ready.<\/span><\/p>\n<p><b>Active time:<\/b><span style=\"font-weight: 400\"> 15 minutes <\/span><b>Total time<\/b><span style=\"font-weight: 400\">: 45 minutes<\/span><\/p>\n<h2><strong>Mushrooms, Brussels Sprouts &amp; Tofu Grain Bowls<\/strong><\/h2>\n<p><strong>Ingredients<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 14-oz. package extra-firm tofu<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 tbsp olive oil<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 tbsp white miso<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 tbsp water<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/4 tsp kosher salt<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 clove garlic, grated<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 lb brussels sprouts, trimmed and halved<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">4 oz. shiitake mushrooms, stems removed and caps thinly sliced<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 tbsp toasted sesame oil<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 cups precooked farro<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">4 tsp Sriracha<\/span><\/li>\n<\/ul>\n<p><strong>Directions<\/strong><\/p>\n<p><span style=\"font-weight: 400\">Drain the tofu and cut it into \u00bd-inch-thick slices. Place the slices between layers of paper towels and gently press to remove excess moisture while the oven preheats.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Preheat the oven to 425\u00b0F (220\u00b0C) and line a large rimmed baking sheet with parchment paper.<\/span><\/p>\n<p><span style=\"font-weight: 400\">In a small bowl, whisk together the olive oil, miso, water, garlic, and \u00bc tsp salt until smooth.<\/span><\/p>\n<p><span style=\"font-weight: 400\">In a medium bowl, toss the Brussels sprouts with 1 tbsp of the miso mixture until evenly coated. Arrange them on one-third of the prepared baking sheet.<\/span><\/p>\n<p><span style=\"font-weight: 400\">In the same bowl, toss the mushrooms with 1\u00bd tsp of the miso mixture until coated. Spread them on another section of the baking sheet, keeping them separate from the Brussels sprouts.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Cut the pressed tofu into bite-size cubes. Add the tofu to the bowl and gently toss with the remaining miso mixture until coated. Arrange the tofu on the remaining section of the baking sheet.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Roast for 20 minutes. Remove the mushrooms from the pan. Gently stir the Brussels sprouts and tofu, then return the pan to the oven and roast for 5 minutes more, or until the vegetables are tender and the tofu is lightly browned.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Meanwhile, heat the sesame oil in a large nonstick skillet over medium-high heat. Add the farro and cook, stirring occasionally, for about 2 minutes, until heated through and lightly crisped.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Divide the farro evenly among four bowls. Top each bowl with roasted Brussels sprouts, tofu, and mushrooms. Drizzle 1 tsp Sriracha over each serving and serve immediately.<\/span><\/p>\n<p><b>Serves: 4 | Serving Size: 1 bowl<\/b><\/p>\n<p><b>Nutrition (per serving):<\/b><i><span style=\"font-weight: 400\"> Calories: 441; Total Fat: 18g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 616mg; Carbohydrate: 52g; Dietary Fiber: 11g; Sugar: 8g; Protein: 23g<\/span><\/i><\/p>\n<p><b>Nutrition Bonus: <\/b><i><span style=\"font-weight: 400\">Potassium: 695mg; Iron: 31%; Vitamin A: 29%; Vitamin C: 124%; Calcium: 14%<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400\">Originally published November 30, 2019; Updated March 2026<\/span><\/i><\/p>\n<p>The post <a href=\"https:\/\/blog.myfitnesspal.com\/mushrooms-brussels-sprouts-tofu-grain-bowls\/\">Mushrooms, Brussels Sprouts &#038; Tofu Grain Bowls<\/a> appeared first on <a href=\"https:\/\/blog.myfitnesspal.com\">MyFitnessPal Blog<\/a>.<\/p>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/blog.myfitnesspal.com\/mushrooms-brussels-sprouts-tofu-grain-bowls\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 gut bacteria growth) and lots of fiber from the farro (1, 2). Prep everything ahead of time and you\u2019ve got four days of lunch or dinner at &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-15723","post","type-post","status-publish","format-standard","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15723","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15723"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15723\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15723"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15723"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15723"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}