Miso-Glazed Tofu with Parsnips Two Ways

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
32%
Miso-Glazed Tofu with Parsnips Two Ways
90 min.
4
443kcal

Suggestions


Welcome to a culinary delight that's sure to impress your senses and nourish your body—our Miso-Glazed Tofu with Parsnips Two Ways! This vibrant, plant-based dish beautifully combines the rich umami flavors of miso with the subtle sweetness of parsnips, creating an irresistible meal that caters to a variety of diets including vegetarian, vegan, gluten-free, and dairy-free.

Imagine succulent slabs of firm tofu, glazed with a tangy miso and Dijon mustard sauce, paired with two unique preparations of parsnips. The first showcases parsnip spears, roasted to golden perfection, while the second features creamy parsnip purée that’s smooth enough to be a showstopper. Enhanced by the refreshing greens of tatsoi or mizuna and kissed with a hint of heat from Sriracha, this dish is not only a feast for the palate but also a feast for the eyes.

Ready in just 90 minutes, it serves four and delivers a wholesome 443 calories per serving. Whether you’re preparing it for a lunch gathering or an elegant dinner, this dish is sure to excite your taste buds and elevate your dining experience. So roll up your sleeves and let’s dive into the world of comforting yet sophisticated vegan cuisine!

Ingredients

  • tablespoons dijon mustard 
  • tablespoons ginger fresh finely chopped
  • 1.5 tablespoons goji berries dried
  • servings pepper white to taste
  • 0.5 cup mirin sweet divided ( sake)
  • medium parsnips peeled ()
  • 0.8 cup rice wine 
  • servings salt to taste
  • tablespoons sesame oil toasted
  • 0.5 tablespoon sriracha 
  • 14 oz tofu firm
  • 1.5 tablespoons rice vinegar 
  • tablespoons miso white (shiro)
  • ounces pkt spinach packed cut into bite-size pieces (4 lightly cups)

Equipment

  • food processor
  • bowl
  • frying pan
  • baking sheet
  • paper towels
  • sauce pan
  • baking paper
  • oven
  • whisk
  • sieve
  • kitchen towels
  • spatula

Directions

  1. Whisk together miso, mustard, Sriracha, sake, and 1/2 cup plus 1 tbsp. mirin in a small saucepan.
  2. Add ginger. Bring to a boil, then lower heat and simmer 6 to 8 minutes, or until sauce is just thick enough to coat a spoon. Strain through a fine-mesh strainer, pushing against solids.
  3. Let glaze cool to room temperature.
  4. Bring remaining 1 1/2 tbsp. mirin and the vinegar to a boil in a very small saucepan.
  5. Add goji berries. Return to a boil and remove from heat.
  6. Let cool, uncovered.
  7. Put rack in middle of oven, then preheat oven to 40
  8. Line a rimmed baking sheet with parchment paper.
  9. Cut 1 parsnip lengthwise into 8 spears.
  10. Cut remaining parsnips into 3/4-in. chunks.
  11. Transfer spears and chunks to baking sheet, season with salt and white pepper, and toss with sesame oil.
  12. Spread in a single layer, with spears cut side down.
  13. Bake parsnips 20 minutes, turning 2 or 3 times.
  14. Meanwhile, bring a medium saucepan of water to a boil.
  15. Cut tofu into 4 rectangular slabs, each about the size of a deck of cards, and put in a large, shallow bowl.
  16. Pour hot water over tofu and let soak 15 minutes.
  17. Drain on a clean dish towel or a double layer of paper towels set on a plate.
  18. Remove parsnip spears from oven when tips begin to brown; remove chunks when just fork-tender.
  19. Let chunks cool 5 minutes, then pure in a food processor with 2 tbsp. miso-mustard glaze and 1 cup hot water until smooth but able to hold a peak when spooned onto a plate (add up to 1/2 cup hot water if needed). Keep warm, covered.
  20. Put tatsoi in a large saucepan with 1/4 cup hot water and cook over low heat, covered, stirring occasionally, until wilted, 5 minutes; drain and return to pan. Stir in goji berries and some of their pickling liquid.
  21. Pour remaining miso-mustard glaze into a medium frying pan. Blot moisture from tofu with paper towels and add tofu to glaze. Bring to a simmer over medium heat and cook, spooning glaze over tofu, until glaze sticks to top of tofu and has reduced by one-half to two-thirds.
  22. Spoon parsnip pure onto plates. With a spatula, set tofu on parsnip pure.
  23. Drizzle glaze over tofu and top with tatsoi and goji berries, then add parsnip spears.
  24. *Find at Whole Foods Market, health food stores, and Asian markets.

Nutrition Facts

Calories443kcal
Protein14.17%
Fat29.04%
Carbs56.79%

Properties

Glycemic Index
64.25
Glycemic Load
15.22
Inflammation Score
-10
Nutrition Score
27.361739113927%

Flavonoids

Luteolin
0.21mg
Kaempferol
1.81mg
Myricetin
0.1mg
Quercetin
3.04mg

Nutrients percent of daily need

Calories:442.81kcal
22.14%
Fat:13.28g
20.43%
Saturated Fat:1.78g
11.15%
Carbohydrates:58.42g
19.47%
Net Carbohydrates:45.74g
16.63%
Sugar:17.69g
19.66%
Cholesterol:0mg
0%
Sodium:1109.05mg
48.22%
Alcohol:10.19g
100%
Alcohol %:2.91%
100%
Protein:14.58g
29.16%
Vitamin K:185.42µg
176.59%
Manganese:1.59mg
79.72%
Vitamin A:2680.05IU
53.6%
Vitamin C:42.76mg
51.83%
Fiber:12.68g
50.73%
Folate:188.7µg
47.18%
Potassium:958.14mg
27.38%
Calcium:244.92mg
24.49%
Vitamin E:3.61mg
24.08%
Magnesium:96.25mg
24.06%
Iron:3.96mg
22.01%
Phosphorus:191.71mg
19.17%
Copper:0.36mg
18.12%
Vitamin B1:0.23mg
15.48%
Vitamin B6:0.27mg
13.65%
Selenium:9.24µg
13.19%
Vitamin B5:1.27mg
12.67%
Zinc:1.74mg
11.59%
Vitamin B2:0.19mg
11.33%
Vitamin B3:1.77mg
8.87%
Source:My Recipes