This easy recipe for Miso Soy Tofu and Brussels is family-friendly, vegan, and a healthy alternative to take-out. Oil-free option.
These saucy noodles are a real crowd pleaser. They're so flavorful and easy to make. Paired with protein-rich tofu, and nutrient-loaded Brussels, you'll feel less guilty about your noodle indulgence!
More protein-packed vegan dinners:
🥣 Why This Recipe Is Fabulous
- It's a balanced dinner. You get protein and healthy fat from the tofu, veggies from the Brussels, and carbs from the noodles.
- It's easy to love this dish. The whole family will be munching down on these noodles.
- This recipe is easy to make oil-free.
📖 How to Make This Recipe
Wash the Brussels sprouts and trim the stems. Remove the outer leaves. Toss with a neutral cooking oil, and salt. Or use lemon juice for oil-free.
Make the sauce and set aside.
Coat the tofu rectangles lightly with cornstarch. Pan fry until golden and crispy. Or skip the cornstarch altogether and bake the tofu in a single layer with the Brussels (oil-free).
Heat one-half of the sauce with the cooked noodles until the sauce has thickened. Set aside.
Heat the remaining sauce until it starts to thicken. Pour the sauce over the tofu, and Brussels. Serve immediately with the saucy noodles.
👩🏼🌾 Ingredients & Nutrition
I recommend using a tofu press. With a press, it takes about 15 minutes. Without a press, and using towels and heavy object, it will take about 25 minutes. You can also purchase ‘super firm,’ or ‘extra firm sprouted' tofu, which require no pressing.
Tofu is a healthy plant-based source of protein, containing all nine essential amino acids. It's made from soybeans which are naturally gluten-free and low in calories. Plus, it's a good source of iron and contains no cholesterol. It's also rich in heart-healthy isoflavones and good fats.
In addition, it's very versatile and easy to cook with, readily taking on the flavor of sauces and marinades.
Brussels are a rockstar vegetable. Loaded with fiber, they leave us feeling full. They're also rich in vitamins, minerals and antioxidants. They're in the cruciferous family along with cauliflower and broccoli. Vegetables in this group are high in phytonutrients, specifically glucosinolates, which have antioxidant qualities and help fight off cancer causing free radicals. They're also a good source of vitamin C.
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Miso Soy Tofu and Brussels
- 4 cups halved Brussels sprouts
- 1 tablespoon neutral flavored cooking oil plus more for pan frying
- Dash of salt
- 14 ounces extra-firm tofu cut into ½-inch-thick rectangles
- Cornstarch for coating the tofu
- 3 ounces noodles
For the sauce:
- ½ cup low-sodium tamari or soy sauce
- 2 teaspoons mellow miso dissolved in 1 tablespoon plus 1 teaspoon water
- 2 tablespoons rice vinegar
- 3 tablespoons maple syrup
- 2 teaspoons toasted sesame oil
- 2 teaspoons garlic chili oil or sriracha
- 2 teaspoons grated ginger
- 2 teaspoons cornstarch or arrowroot
- Preheat the oven to 400°F.
- Roast Brussels Sprouts: In a large bowl, toss the Brussels sprouts in 1 tablespoon oil, and salt. Transfer the Brussels to a large baking sheet in a single layer. Roast for about 15 minutes, or until they are golden brown and crispy. Set aside.
- Make Sauce: Meanwhile, add the soy sauce, dissolved miso, rice vinegar, maple syrup, toasted sesame oil, garlic chili oil, grated ginger, and cornstarch to a large bowl. Whisk to combine. Set aside.
- Cook Noodles as per packet directions.
- Cook Tofu: Lightly coat the tofu rectangles with cornstarch. Add enough oil to cover the base of a large non-stick skillet. Heat the oil over medium-high heat until shimmering. Add the tofu and cook in a single layer, undisturbed, for about 4 minutes on each side, or until golden brown and crispy. Set aside. (You may have to cook the tofu in batches so as not to overcrowd the skillet.)
- Heat Sauce: In a medium skillet, heat one half of the sauce with the noodles until the sauce thickens and coats the noodles. Set aside.
- Combine: Heat the remaining sauce over low heat until it starts to thicken. Pour the sauce over the Brussels and tofu.
- Serve immediately.
- Oil-free option: Roast the Brussels sprouts with a splash of lemon juice and skip the oil. Bake the tofu without adding cornstarch at the same time as the Brussels. Skip the toasted sesame oil in the sauce.
- Gluten-free option: Use rice noodles, and gluten-free tamari. Read all nutrition labels.
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.