Tofu Miso Balls

By July 22, 2015

Our Christmas celebrations continued with a brunch of eggs benny this morning at my Aunts house (so happy to have a break from cooking!). I swear we waited until noon to crack open the wine but cannot promise that champagne followed the same time restriction. Much food and drink was consumed and with that I decided the next recipe I would share would contain an ingredient that will help to kick start our digestion after the holiday feast(s).


Miso is a paste made up of soybean and grains. The grains that are used are usually rice, barley or wheat.

How its made

The soybeans, grains, and yeast are added together and left to ferment for weeks to years (depending on the specific type of miso being produced). Once the mixture has reached it’s ideal age the ingredients are ground into a paste similar to that of nut butter.

Health benefits of miso

Miso contains high amounts of tryptophan, manganese and Vitamin K. The type of synthesizing bacteria caused by the fermentation of miso makes it a phenomenal helper on the healthy bacteria of our gut. These synthesizing bacteria, also called probiotics are thousands if not millions of little bacterium that:
  • improve our ability to absorb and utilize vitamin B
  • strengthen the health of our colon (a key to overcoming food sensitivities)
  • aids in healing bowel irregularity
  • regulates lymphocytes and antibodies
Also, miso is has relatively high amounts of Vitamin B12  which is high recommended for vegans (it’s very challenging for a vegan to find rich sources of Vitamin B12 – something that’s needed for the functioning of our brain and nervous systems among other things).      
Tofu Miso Balls
Recipe type: Dairy-free, Egg-free, Gluten-free, Refined Sugar-free, Sugar-free, Vegan, Vegetarian
Prep time: 
Cook time: 
Total time: 
Serves: 15-20 Tofu Miso Balls
Serve with dipping sauce (recipe below) or on top of a fresh greens salad. This recipe is very adaptable – play around with the spices and vegetables (peppers, onions, carrots) that accompany this dish to switch up the flavours. Inspired by Vive le Vegan!
  • 200g extra firm tofu
  • 3 tablespoon miso
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon rosemary, fresh
  • 2 shallots (2 cloves of garlic work well too)
  • 2 tablespoon tomato paste
  • 1 tablespoon braggs
  • 1.5 teaspoon dijon mustard
  • 1.5 tablespoon avocado oil
  • ½ medium sized red bell pepper, diced (the smaller the better)
  • ¼ cup carrots, grated
  • ½ cup chives, green onions, or red onions, diced (the smaller the better)
  • 2 cups quinoa flakes
  • Dipping sauce (below)
  1. Preheat oven to 375F
  2. In a food processor, puree tofu until crumbly
  3. Add miso, vinegar, rosemary, shallots, tomato paste, braggs, mustard, and grapeseed
  4. Puree until smooth
  5. Remove from food processor to large bowl and add in bell pepper, carrots, chives and quinoa flakes
  6. Roll into balls and place on parchment paper lined baking sheet
  7. Bake for 20-25 minutes
View Nutritional Information (once on page scroll down)  
Dipping sauce
Prep time: 
Total time: 
  • 1 cup tomato paste
  • 1 cup water
  • 1 tablespoon balsamic vinegar
  • ¼ teaspoon basil
  • ¼ teaspoon oregano
  • 1 teaspoon honey or agave
  • 1 teaspoon braggs
  1. Combine all ingredients in a sauce pan and cook until heated through
  2. Serve warm with tofu balls

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Hi! I'm Leanne (RHN FBCS)

a Functional Medicine Practitioner, host of the Healthful Pursuit Podcast, and best-selling author of The Keto Diet & Keto for Women. I want to live in a world where every woman has access to knowledge to better her health.

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