Tofu with miso

This fabulous plant protein option, tofu, is sprouted and is creamy and smooth to taste. Tofu has all the nine essential amino acids that we require from food and so we consider it a complete protein. However, it has anti-nutrients as well called phytates that reduce the absorption of important minerals like calcium, iron and zinc. The sprouting helps to break down these anti-nutrients making it even more nutritionally dense.

This recipe has miso, which is made from fermented soybeans. This fermented food is rich in amino acids, vitamins and minerals. The fermentation process enables optimal mineral absorption in the gut. Miso is also a great probiotic food which enhances gut health.

This dish is infused with probiotics as I have also added the Japanese soy sauce tamari, which is made from fermented soybeans. It also adds to the strong umami flavour in this dish.

I added the dried-bonito flakes not only to increase the flavour in this dish but also the nutritional value. Bonito is a popular variety of tuna in Japan. This fish is smoked and dried to make dried-bonito called katsuo-bushi. This is an important ingredient in the Japanese fish broth called dashi. Apart from it’s flavourful addition to food it is also given as a supplement for colds and fatigue.

This nutritionally rich dish can be served with brown rice cooked with ginger to add more flavour to this meal!

Silken sprouted tofu with Miso


Minced red chilli pepper

300 grams organic Non-GMO sprouted tofu

2 tbsp sesame oil

1 tsp chilli oil

4 garlic pods minced

1 tbsp younger ginger minced

1 tbsp dried-bonita flakes

1 tbsp minced big red chilli pepper

2 tbsp brown miso paste

2 tbsp tamari

1 cup warm water

Please note that I have not added any salt. The miso, bonito and tamari sufficiently add the salty flavour to this dish.


  1. Warm sesame oil in a pan on a low fire
  2. Drizzle the chilli oil into the pan
  3. Add garlic, ginger, chilli pepper and cook for 2-3 minutes
  4. Add the bonita flakes followed by miso and tamari and continue cooking on low fire
  5. Add some water and cook for another 2-3 minutes
  6. Separately steam the tofu in a steamer for 6-8 minutes
  7. Gently remove the tofu block from the steamer onto a plate and slice it into thick pieces
  8. Remove the sauce from the pan and add more water if you feel it is too thick
  9. Pour it over the sliced tofu
  10. Serve it with ginger brown rice and it is ready to eat!
Tofu with miso


Author: Healthybalance

I am a clinical nutritionist and certified integrative nutrition health coach. I run workshops on wellness and work with clients individually. I believe in an integrated approach to health. Along with nutritional advice I direct my clients to address the root cause of any imbalances in their lives. I believe in empowering people to become advocates for themselves so that they can make long-term changes that lead to their optimum health and wellness. The work of an integrative nutritionist is to help clients understand the synergy that exists between the primary areas in ones life like sleep, exercise, satisfaction in our relationships, career and other such domains and the food we eat. I work with young adults ages 12 and above and women, mostly pertaining to weight loss, gut issues, and hormonal imbalances.

One thought on “Tofu with miso”

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: