The whole grain farro is served alongside tofu and brussels sprouts tossed in miso sauce to make for a quick and easy, vegan, and well-balanced meal.
On a week when everyone’s posting chocolate recipes and all things desserts, I’m sharing about brussels sprouts (not cooked with bacon, mind you) and whole grains. You can call me a rebel.
I heart whole grains. Nutty, chewy, earthy, hearty…my taste buds can’t get enough. I can eat them just as they are…no dressing or accompaniment, absolutely nothing added and be completely content. The Hungryman says that they’re bland, and I just shake my head and tell him his palate isn’t sophisticated enough.
When you go through my recipe collection, you may think that quinoa is all I eat (enter Mexican chicken quinoa casserole, mango quinoa salad w/shrimp, loaded southwestern quinoa sweet pototates…) But, there are plenty of grains I enjoy on a regular basis. My top 5 include: barley, wheat berry, quinoa, oats, and farro. Although I must say, kamut is making its way into the list with its intense pop and chewiness with a hint of umami in the finish.
Making whole grains a part of your daily diet has been shown to provide numerous health benefits, such as helping to lower your cholesterol, managing your weight, keeping your digestive tract healthy, and managing glucose and insulin levels. If you are a nerd like me and want to read up on current research, check out the “Health Studies on Whole Grains” page put together by The Whole Grains Council.
The awesome news is that the if you go to the stores, there are so many variety of whole grain products available these days. So how many servings should you strive for per day? What makes a true whole grain product? Find the answers in this post where I talk about what your food plates should look like.
And if you would like to include more whole grains into your diet but am stuck on ideas, I highly recommend this book – Grain Mains (affiliate link). This book challenges you to think beyond oats and it includes an in-depth look at each grain – what’s the history? flavor? presoak or not? preferred cooking method? etc.
Today, it’s all about farro. More specifically, farro served alongside tofu and brussels sprouts. This recipe is so easy with minimal ingredients. And it takes less than 30 minutes from start to finish. You’re welcome ;).
I simply threw everything into one pot because 1) it was a weeknight 2) I wanted to watch Cut Throat Kitchen instead of doing dishes. Do any of you guys watch that show? The Hungryman and I find it very exciting. Yup, that’s us.
While it is quite tempting to skip this step, do take the extra time to suck out as much moisture out of the tofu as possible. I share with you my tips in this vegetarian pad see ew post. This is quite a crucial step! Also, I used shredded brussels sprouts to facilitate cooking time, but you can certainly use the whole ones. If you want to give them some more TLC by caramelizing in the oven first, that would be fabulous as well.
- 1 (14oz.) extra-firm tofu, drained, sliced lengthwise ¾ inches thick
- 1 tablespoon coconut oil or canola oil, divided
- kosher salt and freshly ground pepper
- 2 tablespoons white miso paste
- 1 tablespoon low-sodium soy sauce
- 2 garlic cloves, finely chopped
- 1½ pounds shredded brussels sprouts
- 1 cup shredded carrots
- 2 teaspoon toasted sesame oil
- 1 cup cooked farro
- sriracha (optional)
- Prepare tofu: Slice the tofu, then lay the slices out flat on a cutting board with paper towels or a clean kitchen towel. Press until tofu is dry to touch.
- Heat 2 teaspoon of coconut oil in a large nonstick skillet or wok over medium-high heat. place tofu in skillet and season with salt. Work in batches to avoid overcrowding the skillet. Cook, turning occasionally, until browned all over, 8-10 minutes. Remove to a plate and cook remaining tofu. Wipe out pan.
- In a small bowl, whisk together the miso paste, soy sauce, and ¼ cup water. Heat remaining 1 teaspoon coconut oil in the same skillet or wok over medium-high heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add brussels sprouts and miso mixture and toss to combine. Cover skillet and cook until brussels sprouts are bright green, about 2 minutes. Add carrots, tofu and cook, stirring frequently, until sauce coats the vegetables. Add sesame oil and toss to combine. season to taste with salt and pepper. Serve with farro and sriracha if desired.
And before I sign off, I wanted to leave you with some more farro inspirations!
Blueberry farro yogurt bowl // Running to the Kitchen
Orange, farro & beet salad // mjandhungryman
Farro with butternut squash & rainbow chard // Veganosity
Farro with roasted veggies and carrot top pesto // healthy nibbles & bits
One pan farro with sundried tomatoes and arugula // Craving something healthy
So tell me….
- have you had farro before? what is your favorite way to enjoy? feel free to leave me a link to the recipe!
- What is your favorite whole grain and how often do you incorporate it into your meals?