Tofu & Veggie Brunch Bowl with Miso Gravy
This may seem like an unusual breakfast or brunch dish, but the inspiration behind it comes from a restaurant I used to visit on 17th Ave in Calgary called “The Coup”. Whenever I went, I couldn’t resist ordering the same thing: the Messy Jessy. The combination of flavours always left me so impressed, and it inspired me to recreate a cancer-conscious version that still delivers on taste, comfort, and nourishment.
If you’re looking for a creative way to make your breakfast more interesting, this dish will always be the most unique way of doing it! It might seem like there are a lot of ingredients, but don’t be fooled—this dish is surprisingly simple to make, and it’s totally worth it.
Why it’s Cancer Conscious
This Breakfast Tofu & Veggie Bowl is packed with plant-based goodness that supports overall health and cancer prevention:
• Tofu: A great plant-based protein, tofu is rich in phytoestrogens, which help balance hormones and reduce the risk of hormone-related cancers. It’s also an excellent source of iron and calcium.
• Sweet Potato & Beets: Both are antioxidant-rich and contain cancer-fighting compounds. Sweet potatoes are high in beta-carotene, and beets are packed with betalains, known for their anti-inflammatory and detoxifying properties.
• Kale: One of the best cruciferous vegetables for cancer prevention, kale is rich in vitamins, minerals, and fibre, as well as antioxidants like vitamin C and quercetin, which help fight oxidative stress and inflammation.
• Miso Paste: A fermented food, miso helps support gut health and provides probiotics, which are crucial for maintaining a strong immune system. Miso also contains cancer-fighting compounds like isoflavones.
• Pumpkin Seeds: Full of zinc, magnesium, and antioxidants, pumpkin seeds support immune function, and digestion, and have been shown to help reduce cancer cell proliferation in studies.
The Glycemic Load
Total GL for the Entire Recipe:
0.6 + 10.56 + 10.24 + 1.1 + 1.2 + 0.45 = 23.15
Glycemic Load per Serving (Serves 4):
23.15 GL ÷ 4 = 5.79 GL per serving
This is a low glycemic load meal, perfect for maintaining balanced blood sugar levels, which is crucial for cancer prevention and overall well-being.
What’s Essential & What Can Be Swapped
• The miso gravy is the star of this dish, so don’t skip out on it! It brings everything together with a rich, savoury flavour.
• The tofu is a great protein source for this recipe, but if you’d like, you can swap it out for chickpeas or another protein. If you’re feeling adventurous, you can also crumble and fry the tofu to mimic scrambled eggs—though I baked it for ease, I personally prefer the scrambled texture.
• The tahini in the gravy is optional but adds extra creaminess. If you don’t have it on hand, the gravy will still be delicious without it.
• You can truly use any root vegetable, but I find that sweet potatoes and beets complement this dish best.
• The capers and sun-dried tomatoes are optional, but they’re the secret little touches that really elevate this dish. There’s no perfect substitute for them, so I highly recommend keeping them in!
• If you don’t have vegetable broth, you can swap it for water in the gravy. The broth does add a richer flavour, but water works as a lighter alternative.
Prep Ahead Steps
Cooking With Intention
ⓘ Why is this important?
Cooking with intention is about more than just preparing a meal. It’s about being present in the moment, connecting with your ingredients, and infusing your food with love and positive energy.
Tofu & Veggie Brunch Bowl with Miso Gravy
Ingredients
For the Bowl
- 1 block of extra-firm tofu, cut into cubes (350g)
- 1 tablespoon arrowroot powder
- 1 medium diced sweet potato about 325g
- 2-3 diced beets about 200g
- 2 tablespoons avocado oil divided
- 1 teaspoon dried rosemary optional
- 4 cups of chopped kale
- 2 tablespoons pumpkin seeds toasted
- 2 tablespoons chopped sun-dried tomatoes
- 2 tablespoons capers
For the Miso Gravy
- 2 tablespoons miso paste
- 1 cup vegetable broth
- 2 tablespoons nutritional yeast
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 tablespoon tahini
- 1 tablespoon maple syrup (or monk fruit syrup for a low-glycemic option)
- 1 tablespoon arrowroot powder mixed with 2 tablespoons water
Instructions
- Preheat the oven to 375°F (190°C).
- Bake the Tofu: Toss 1 block of extra-firm tofu, cut into cubes with 1 tablespoon arrowroot powder until evenly coated, then drizzle with half of the avocado oil (important for its high smoke point). Spread on a baking sheet lined with parchment paper.Bake for 30 minutes, flipping halfway, until golden and crispy on the edges.
- Roast the Vegetables: On another baking sheet, toss 1 medium diced sweet potato and 2-3 diced beets with the other half of the avocado oil and 1 teaspoon dried rosemary (if using) .Roast at 375°F for 20–25 minutes, or until tender and lightly browned.
- Prepare the Kale: Massage 4 cups of chopped kale with a drizzle of olive oil to tenderize it. Set aside.
- Toast the Pumpkin Seeds: In a dry skillet over medium heat, toast 2 tablespoons pumpkin seeds for 1–2 minutes until fragrant and slightly golden.
- Make the Miso Gravy: In a small saucepan, whisk together 2 tablespoons miso paste, 1 cup vegetable broth, 2 tablespoons nutritional yeast, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 tablespoon tahini, and 1 tablespoon maple syrup (or monk fruit syrup for a low-glycemic option).Heat over medium-low, stirring often.Add the arrowroot slurry (1 tablespoon arrowroot powder mixed with 2 tablespoons water) and whisk until the gravy thickens. Adjust seasoning if needed.
- Assemble the Bowl: Divide the sautéed kale between two bowls. Top with roasted sweet potato, beets, and baked tofu. Sprinkle with sun-dried tomatoes, capers, and toasted pumpkin seeds.Drizzle generously with the warm miso gravy and serve immediately.
