Miso-Glazed Tofu and Shiitake with Sesame Greens over Brown Rice

Why it works

Fermented soy and tofu bring isoflavones and complete plant protein to the table, both tied to favorable cholesterol and blood-pressure effects. Shiitake mushrooms add beta-glucans and ergothioneine, an antioxidant amino acid that shows up concentrated in every longevity-linked diet worth studying. Dark leafy greens carry nitrates, vitamin K, and folate that support how well your endothelium functions, and swapping white rice for brown raises the fiber and magnesium, which means a steadier glucose curve after you eat.

Ingredients

• 24 oz (680 g) firm tofu, pressed and cubed
• 1 cup brown rice, cooked (about 3 cups cooked)
• 8 oz shiitake mushrooms, stemmed and sliced
• 6 cups bok choy or gai lan, chopped
• 4 tbsp white (shiro) miso
• 2 tbsp mirin
• 2 tbsp low-sodium tamari
• 2 tbsp toasted sesame oil, divided
• 1 tbsp grated fresh ginger
• 3 cloves garlic, minced
• 4 scallions, sliced
• 1 tbsp toasted sesame seeds

Method

1. Cook the brown rice according to package directions. Whisk the miso, mirin, tamari, ginger and 1 tbsp water into a glaze.
2. Press the tofu, cube it, and pat very dry. Heat 1 tbsp sesame oil in a nonstick skillet over medium-high and sear the tofu until golden on several sides, about 8 minutes.
3. Add the shiitake and cook 4 to 5 minutes until softened, then pour in the miso glaze and toss 1 to 2 minutes until the tofu and mushrooms are lacquered; remove to a plate.
4. In the same pan add the remaining 1 tbsp sesame oil and the garlic, then the bok choy, and stir-fry 2 to 3 minutes until the greens are bright and just wilted.
5. Serve the miso tofu and shiitake over brown rice with the sesame greens alongside, showered with scallions and toasted sesame seeds.