Mushrooms, Brussels Sprouts & Tofu Grain Bowls

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’ve got four days of lunch or dinner at the ready.

Active time: 15 minutes Total time: 45 minutes

Mushrooms, Brussels Sprouts & Tofu Grain Bowls

Ingredients

• 1 14-oz. package 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 removed and caps thinly sliced
• 1 tbsp toasted sesame oil
• 2 cups precooked farro
• 4 tsp Sriracha

Directions

Drain the tofu and cut it into ½-inch-thick slices. Place the slices between layers of paper towels and gently press to remove excess moisture while the oven preheats.

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

In a small bowl, whisk together the olive oil, miso, water, garlic, and ¼ tsp salt until smooth.

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.

In the same bowl, toss the mushrooms with 1½ tsp of the miso mixture until coated. Spread them on another section of the baking sheet, keeping them separate from the Brussels sprouts.

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.

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.

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.

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.

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: 8g; Protein: 23g

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

Originally published November 30, 2019; Updated March 2026

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