Miso Tofu Brown Rice Breakfast Mash

Ingredients

• 200 g firm tofu — drained and crumbled
• 200 g cooked brown rice — warm
• 20 g white miso paste — none
• 200 ml low-sodium vegetable broth — warm
• 40 g baby spinach — finely chopped optional
• 5 g extra virgin olive oil — none optional
• 6 g white sesame seeds — lightly toasted or plain optional

Instructions

1. In a small bowl, whisk the white miso paste with 2–3 tablespoons of the warm vegetable broth until completely smooth, then stir in the remaining broth to make a mild miso broth.
2. In a nonstick pan over low-medium heat, add the crumbled tofu (and olive oil if using) and cook gently for 3–4 minutes, stirring often, until warmed through and slightly steamy but not browned to keep smells mild.
3. Add the cooked brown rice to the pan and pour in the miso broth, stirring to combine; cook on low heat for 5–7 minutes, stirring frequently, until the mixture becomes soft, creamy, and mash-like. Add a splash of water if it becomes too thick.
4. Stir in the finely chopped baby spinach, if using, and cook for 1–2 minutes just until wilted and very soft.
5. Taste and adjust with a small splash of extra broth or water to reach a very soft, spoonable consistency that feels easy to swallow and gentle on the stomach.
6. Divide the mash into two small bowls and sprinkle with sesame seeds, if tolerated, just before serving.