Tofu Miso Steak with Mushroom and Vegetables

Article written and reviewed by Cyrus Khambatta, PhD and Robby Barbaro, MPH
Published January 22, 2023

A Hearty Plant-Based Meal the Whole Family Will Love

This healthy and delicious meal is a perfect plant-based option for anyone looking to incorporate more tofu into their diet. The tofu is marinated in a savory miso sauce and then grilled to perfection, while the mushroom and vegetables add an extra layer of flavor and nutrition. This dish is easy to prepare and is sure to be a hit with the whole family. 

The Versatility and Health Benefits of Tofu

Tofu is a good source of protein and can be a healthy addition to a diabetes-friendly diet. It is also low in calories and contains no cholesterol or saturated fat. In addition, tofu is a good source of many nutrients including iron, calcium, and magnesium. 

These nutrients are important for maintaining overall health and can be especially beneficial for people with diabetes. Some studies have also suggested that including tofu in the diet may help to improve blood glucose control in people with diabetes. However, it is important for people with diabetes to monitor their intake of all types of food, including tofu, and to be aware of how it may affect their blood glucose levels.

One study published in the American Journal of Clinical Nutrition found that people with type 2 diabetes who consumed a diet high in soy protein, including tofu, had improved blood glucose control and cholesterol levels compared to those who consumed a diet high in animal protein. 

Another study published in the Journal of the American College of Nutrition found that postmenopausal women with type 2 diabetes who consumed a soy protein supplement had lower fasting blood glucose levels and improved insulin sensitivity compared to those who did not consume the supplement.

Tofu Shopping And Storing Tips

Some people might be unsure how to find quality tofu, but most grocery stores now carry several selections.

  • Check the expiration date: Make sure to check the expiration date on the package of tofu before purchasing it. Tofu can spoil easily if it is not stored properly, so it is important to choose a package that has a long shelf life.
  • Consider the texture: Tofu comes in different textures, including silken, soft, firm, and extra firm. Silken tofu has a smooth, creamy texture and is good for blending into smoothies or making sauces. Soft tofu has a slightly firmer texture and is good for crumbling into dishes like soups or stews. Firm and extra firm tofu have a firmer texture and are good for grilling, frying, or roasting. Choose the texture that best suits your needs.
  • Look for non-GMO: Some brands of tofu are made from genetically modified soybeans, so if you are interested in avoiding GMOs, be sure to look for a brand that is non-GMO certified.
  • Experiment with different brands: Different brands of tofu can have different textures and flavors, so it can be helpful to try out a few different brands to see which one you like best.
  • Read the ingredient list: Some brands of tofu may include additives or preservatives, so be sure to read the ingredient list to confirm you are getting a pure product.
  • Buy in bulk: If you use a lot of tofu, it may be more cost-effective to buy it in bulk. Just be sure to store it properly in the refrigerator or freezer to prevent it from going bad.

There are a few different ways to store tofu in the refrigerator:

  • Store it in water: To store tofu in water, place the tofu in a container with a lid and cover it with water. Change the water every day to keep the tofu fresh.
  • Store it in a marinade: To store tofu in a marinade, place the tofu in a container with a lid and cover it with the marinade of your choice. Make sure the marinade covers the tofu completely and store it in the refrigerator.
  • Store it in a sealed container: To store tofu in a sealed container, place the tofu in a container with a tight-fitting lid and store it in the refrigerator.

No matter which method you choose, it is important to store tofu in the coldest part of the refrigerator, as this will help to prevent it from spoiling. Tofu will keep for about a week when stored properly in the refrigerator.

It is also a good idea to label the tofu with the date it was purchased or opened, so you can keep track of how long it has been stored. If the tofu starts to develop an off smell or taste, or if the water it is stored in becomes cloudy, it is time to discard it.

Cabbage: The Superfood Veggie That Will Give Your Health a Boost

Cabbage is a nutritious and versatile vegetable that can be a valuable addition to any diet. It is low in calories and high in fiber, making it a good choice for weight loss and digestive health. Cabbage is also a good source of several vitamins and minerals, including vitamin C, vitamin K, and potassium, which may support heart health and boost the immune system. 

Some research suggests that the compounds found in cabbage, such as sulforaphanes and indoles, may have anti-inflammatory properties and may help to reduce the risk of certain types of cancer. While more research is needed to confirm these potential benefits, adding cabbage to your diet is a simple and delicious way to support overall health and wellness.

Here are some potential health benefits of eating cabbage:

  • May help reduce inflammation: Cabbage contains compounds called sulforaphanes and indoles that may help to reduce inflammation in the body. Inflammation is thought to be a contributing factor to several chronic diseases, including heart disease and cancer.
  • May support heart health: The fiber, potassium, and vitamin C content of cabbage may all contribute to heart health. High fiber intake has been linked to a lower risk of heart disease, and potassium can help to lower blood pressure. Vitamin C is an antioxidant that may help to reduce the risk of heart disease by neutralizing harmful free radicals in the body.
  • May aid in digestion: Cabbage is high in fiber, which can help to promote regular bowel movements and prevent constipation.
  • May support weight loss: Cabbage is low in calories and high in fiber, making it a good choice for people trying to lose weight. The fiber in cabbage can help you feel full and satisfied, which may help to reduce overall calorie intake.
  • May have anticancer properties: Some research suggests that the compounds found in cabbage may have anticancer properties and may help to reduce the risk of certain types of cancer, including colon, breast, and prostate cancer. However, more research is needed to confirm these potential benefits.

Shopping Tips for Cabbage

When shopping for cabbage, it's important to choose a head that is firm and heavy for its size. Look for cabbage with bright, crisp leaves and avoid those with yellow or wilted leaves, as they may be a sign of age or poor quality. Check for blemishes or insect damage, as these may indicate that the cabbage is not fresh. 

There are several different types of cabbage available, including green, red, and Napa, each with a slightly different flavor and texture. Cabbage is typically in season in the fall and winter months and may be fresher and more affordable during these times. 

To store cabbage, wrap it in a damp paper towel and place it in a plastic bag in the refrigerator. It will keep for up to a week this way, or it can be frozen by shredding it and placing it in a plastic bag or container in the freezer, where it will keep for several months.

Tofu Miso Steak with Mushroom and Vegetables

Beverly Verwey
This easy to make meal will satisfy you with the vegetable mixture that accompanies it.
Course Dinner, Lunch
Servings 2 people
Calories 452 kcal


For the Marinade

  • 1 tsp low-sodium soy sauce
  • 1 tbsp apple cider vinegar
  • 1 tbsp light or white miso
  • 1/2 tbsp maple syrup

For the Steak

  • 8 oz extra-firm tofu
  • 1 medium onion chopped
  • 2 cups mushrooms chopped, any variety
  • 4 cups green or purple cabbage shredded
  • 1/2 cup low-sodium vegetable broth plus extra as needed when sautéing
  • 1 tbsp pimento chopped
  • 1/8 - 1/2 tsp black pepper
  • 1 cup cut green beans
  • 1 cup corn
  • 1 medium carrot cubed
  • 2 cups butternut squash frozen


  • Wrap the block of tofu in a towel and let it sit in the flat bottom dish with a weight on it for 30 minutes. This will squeeze out any liquid in the tofu. Cut the tofu in half lengthwise so you have what looks like two small steaks.
  • Mix the soy sauce, apple cider vinegar, miso and maple syrup. It should not be too runny. Spread it over the tofu and let the tofu marinade for at least 30 minutes in the refrigerator.
  • In a large pan, add a couple of tablespoons of the vegetable broth or water and heat. Add the onions, carrots and mushrooms and sauté them until they start to carmelize, adding more broth/water as needed 1 Tbsp at a time. Continue to stir the vegetables as you add the cabbage, butternut squash, green beans and cook until the vegetables are soft. Add the corn. Again add more broth as needed to prevent the vegetables from sticking to the pan. The vegetables should be nice and brown. Add black pepper.
  • In the pan, move the vegetables over so that there is room for your two tofu steaks. Cook the tofu until brown on each side, about 10 minutes.
  • Add the pimentos and the remaining marinade to the vegetable mixture.
  • Once everything is cooked, put the tofu steaks on two dishes and top with the vegetable mixture.


Calories: 452kcalCarbohydrates: 56.1gProtein: 27.6gFat: 9.9gSodium: 449.3mg
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD and Robby Barbaro, MPH

Cyrus Khambatta, PhD, and Robby Barbaro, MPH are the coauthors of the New York Times bestselling book Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes. They are the cofounders of Mastering Diabetes, a coaching platform that teaches people how to reverse insulin resistance via low-fat, plant-based, whole-food nutrition. Cyrus has been living with type 1 diabetes since 2002, and has an undergraduate degree from Stanford University and a PhD in Nutritional Biochemistry from UC Berkeley. Robby was diagnosed with type 1 diabetes in 2000, and has been living a plant-based lifestyle since 2006. He worked at Forks Over Knives for 6 years, and earned a Master’s in Public Health in 2019.