How do you feel about Brussels sprouts? A little hesitant? How about tofu? A lot hesitant? Do they conjure rebellious emotions of being forced to eat something you didn’t like or strong aversions to squishy textures? From a nutrition perspective, they are both amazingly healthful and versatile foods. You don’t have to like them or eat them, of course. There are lots of other wonderful foods to put on your plate. However, if you’re interested in expanding your diet repertoire, or someone else’s, I’d encourage you to give Brussels sprouts and tofu another try, and this is a great starter recipe for both. It’s salty, it’s sweet, and it’s got loads of texture.
If you’d like to see how this recipe fits into a full week’s menu from Trader Joe’s, take a peek at A Week’s Worth of Trader Joe’s Dinners for Less than $100. And for help with shopping, you’ll find a grocery list included below the recipe.
Just in case it might help, I’m sharing a few suggested strategies to help people warm up to eating tofu:
– First, buy extra firm or super firm tofu. It holds its shape better and it acts more like meat in recipes.
– Second, freeze it, then thaw it, and then cook it. For some reason, this really improves the firmness and gives the cooked tofu a nice chew.
– Lastly, make sure to brown it well before mixing it with anything else, sort of like how you brown ground beef first before adding the other ingredients. Crispy brown tofu is much more appealing to most people than soggy crumbled or cubed tofu.Print
This shopping list was prepared for a trip to Trader Joe’s, but any grocery store should have similar items. It was updated in 2020 with current prices and product names.
Brown Sugar Brussels Sprouts with Tofu Shopping List
16 oz. Trader Joe’s (TJ’s) High Protein Organic Tofu Super Firm ($2.49)
14 oz. TJ’s Organic Brussels Sprouts ($3.49) or two 10 oz. bags TJ’s Shaved Brussels Sprouts
4 oz. TJ’s Fresh Basil ($2.79)
8 oz. TJ’s Raw Pecan Pieces or Raw Pecan Halves ($4.99)
1 head garlic ($0.49)
5 oz. Kerrygold Dubliner Cheese ($2.49)
14 oz. TJ’s Sourdough Batard ($2.29)
16.9 fl. oz. TJ’s Organic Extra Virgin Olive Oil Mediterranean Blend ($3.99)
17.6 fl. oz. TJ’s Reduced Sodium Soy Sauce ($2.99)
24 oz. TJ’s Organic Brown Sugar ($3.49) (The label says brown sugar but I feel like the product inside is much closer to dark brown sugar, which is what I’ve listed in the recipe.)
TOTAL $19.03 with accompaniment
$29.50 if you need to buy pantry staples
– What about protein? This recipe has 23 g per serving on its own, and 36 if you make the suggested sides. That’s primarily coming from the pecans and the tofu, which are wonderful sources of plant protein. For reference, a woman who weighs 175 lbs. needs about 64 g of protein per day.
– It seems like this recipe has a lot of sugar. For sure; 1/2 cup is a lot. It ends up being about 2 tablespoons in each serving. But, in this case it seems like a good compromise if it gets someone to try tofu and Brussels sprouts for the first time and think that they’re delicious!
If you give this a try, either with your own tastebuds or someone else’s, I’d really love to hear about it. I expect it will conjure only happy emotions and strong taste satisfaction.
How do you feel about seeing Brussels sprouts or tofu on your plate?
This is not a sponsored post. I bought all the groceries on my own and happily consumed them.