Food Friday Has Arrived

Luckily this recipe really turned out well and I was able to mix two of my favourite vegetables mushrooms and brussel sprouts. So before we get into the recipes I am going to share some of the wonderful things I have learnt about brussel sprouts, besides their delicious flavour of course. Brussel sprouts are awesome because:

  1. they are a cruciferous vegetable which means they have amazing cancer fighting goodness in them, similar to kale;
  2. each serving of brussel sprouts (about 4 sprouts or 1/2 cups) has 2 grams of protein which is pretty great for a vegetable; and
  3. they give oranges a run for their money when it comes to vitamin C levels, so put them on your list of foods to eat when you are feeling under the weather.

Miso Glazed Brussel Sprout and Mushrooms:

Makes 6 servings
Time: approximately 50minutes


1.5 cups brown rice
2 1/4 cup vegetable broth
1 block of extra firm tofu
1 lb Brussel Sprouts
12 oz Mushrooms ( 4 oz Shitaki and 8 oz Cremini)
1 Onion diced
2 cloves of crushed Garlic
1 tbsp + 1 tsp Rosemary chopped
3 tbsp Oil (olive or peanut)
1 tbsp Balsamic Vinegar
1 tsp Miso
1 tbsp Water

prep tofu mushroom

  1. Begin by removing access water from the block of tofu and preheat oven to 400 degrees. Add rice and broth to a broth cooker, should take approximately 40minutes.
  2. While that is happening trim and quarter the brussel sprouts, place them in a bowl large enough for tossing. Once all brussel sprouts have been trimmed at 1 tsp of oil and sprinkle with 1 tsp of chopped rosemary. Mix well and lay in a single layer on a baking sheet.
  3. Place brussel sprouts in the oven and cook for 25-30 minutes watching them so they don’t burn. There is no need to flip the sprouts, unless you feel they may burn.
  4.  While the brussel sprouts cook prepare the other ingredients, chop onions, dice mushrooms, and dice tofu into small cubes. Set prepared vegetables aside and whisk together oil, balsamic vinegar, miso and rosemary for the glaze. Once all ingredients have mixed together add water and continue whisking until glaze is thoroughly combined and set aside.
  5. Heat a large frying pan to medium high heat. Place tofu in oil-less pan and dry fry approximately 10 minutes.
  6. Once brussel sprouts are ready remove from the oven and place in a medium sized bowl. Add tofu to same bowl once it has finished cooking.
  7. Lower heat on pan to medium and spray light with oil. Place onions and cook until they become translucent (about 3-5 minutes) at this point add in mushrooms. Cook for another 5-7 minutes until juices begin to escape from the mushrooms. Add in tofu and brussel sprouts and top with miso glaze. Mix well to be sure everything is properly coated. Allow to sit and absorb flavours storing periodically for another 5 minutes.
  8. Plate by layering brussel sprout and mushroom mixture on top of rice, serve immediately.

*if you like a little extra sauce I would recommend doubling the quantities in the glaze.

final product supper final product supper 2

Information on brussel sprouts was obtained from Leslie Beck RD and Foodland Ontario


2 thoughts on “Food Friday Has Arrived

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