This recipe is like a gut health toolbox, with miso paste (a pre- and probiotic), Brussels sprouts (a cruciferous vegetable), tofu (made from soybeans, which promotes the growth of beneficial gut bacteria), and lots of fiber from farro (1, 2). Prepare everything in advance and you have four days of lunch or dinner ready.
Active time: 15 minutes Total time: 45 minutes
Mushroom, brussels sprouts and tofu cereal bowls
Ingredients
- 1 14-oz. pack extra firm tofu
- 2 tbsp olive oil
- 2 tbsp white miso
- 1 tablespoon of water
- 1/4 teaspoon kosher salt
- 1 clove garlic, grated
- 1 lb Brussels sprouts, trimmed and halved
- 4 oz. shiitake mushrooms, stems removed and caps thinly sliced
- 1 tablespoon toasted sesame oil
- 2 cups precooked farro
- 4 teaspoons Sriracha
Directions
Drain the tofu and cut into ½ inch thick slices. Place the slices between the layers of paper towels and press gently to remove excess moisture while the oven preheats.
Preheat oven to 425°F (220°C) and line a large baking sheet with parchment paper.
In a small bowl, whisk together the olive oil, miso, water, garlic, and ¼ teaspoon salt until smooth.
In a medium bowl, toss the Brussels sprouts with 1 tablespoon of the miso mixture until evenly coated. Arrange them on one third of the prepared baking sheet.
In the same bowl, toss the mushrooms with 1½ teaspoons of the miso mixture until coated. Spread them on another part of the baking sheet, keeping them separate from the Brussels sprouts.
Cut the pressed tofu into bite-sized cubes. Add the tofu to the bowl and gently toss with the remaining miso mixture until coated. Arrange the tofu on the remaining part of the baking sheet.
Roast for 20 minutes. Remove the mushrooms from the pan. Gently stir in the Brussels sprouts and tofu, then return the pan to the oven and cook for a further 5 minutes, or until the vegetables are tender and the tofu is lightly browned.
Meanwhile, heat the sesame oil in a large nonstick pan over medium-high heat. Add the farro and cook, stirring occasionally, for about 2 minutes, until heated through and slightly crisp.
Divide the farro evenly between four bowls. Top each bowl with roasted Brussels sprouts, tofu and mushrooms. Drizzle 1 tsp Sriracha over each portion and serve immediately.
Serves: 4 | Serving size: 1 bowl
Nutrition (per serving): Calories: 441; Total fat: 18g; Saturated fat: 2g; Monounsaturated fat: 8g; Polyunsaturated fat: 6g; Cholesterol: 0mg; Sodium: 616mg; Carbohydrate: 52g; Dietary fiber: 11g; Sugar: 8 g; Protein: 23g
Nutritional bonus: Potassium: 695mg; Iron: 31%; Vitamin A: 29%; Vitamin C: 124%; Calcium: 14%
Originally published November 30, 2019; Updated March 2026
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