Crispy Filo with Hummus, Smoked Tofu & Miso-Wakame Shot – 27g Protein | Vegan Breakfast

This is two dishes in one – a crispy filo toast layered with hummus and smoked tofu, paired with a small cup of miso-wakame broth served like an espresso shot on the side. The toast is the main event: filo sheets folded into thick squares, brushed with olive oil, and pan-fried until the layers puff and shatter. The miso shot is the palate companion – dark, intensely savory, fermented, sipped between bites in the way you’d alternate food and beverage in a breakfast.

The pairing is deliberate. Nutritional yeast on the toast and aged red miso in the shot both carry that deep umami note – when you eat a bite of the toast and follow it with a sip of the broth, the savory levels stack rather than compete. It’s the kind of combination that makes a simple twelve-minute breakfast feel like something considerably more considered.

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📊 NUTRITION (per serving) 

Toast: Calories: 415 | Protein: 26g
Miso shot: Calories: 27 | Protein: 1g

Combined:
Calories: 442 | Protein: 27g | Carbs: 34g | Fat: 20g | Fiber: 8g

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⏱️ Time: 15 minutes (Prep: 5 | Cook: 10) 🍽️ Serves: 1
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INGREDIENTS:

Ingredient	1 Serving	2 Servings	4 Servings
FILO TOAST
Filo pastry sheet, cut into 4 equal pieces	1 sheet (30g)	2 sheets (60g)	4 sheets (120g)
Basil-flavoured hummus	2 tbsp (30g)	4 tbsp (60g)	8 tbsp (120g)
Smoked tofu, thinly sliced	3 oz (80g)	6 oz (160g)	12 oz (320g)
Cherry tomatoes, halved	½ cup (75g)	1 cup (150g)	2 cups (300g)
Hemp seeds	1 tbsp (10g)	2 tbsp (20g)	4 tbsp (40g)
Olive oil	1 tsp (4ml)	2 tsp (8ml)	4 tsp (16ml)
Nutritional yeast	1 tbsp (7g)	2 tbsp (14g)	4 tbsp (28g)
Dried chives	½ tsp	1 tsp	2 tsp
Salt and black pepper	to taste	to taste	to taste
MISO-WAKAME SHOT
Hot water (175°F / 80°C, not boiling)	⅔ cup (150ml)	1⅓ cups (300ml)	2⅔ cups (600ml)
Aged red miso paste (or white miso for milder)	1 tsp (6g)	2 tsp (12g)	4 tsp (24g)
Dried wakame	1 tsp (2g)	2 tsp (4g)	4 tsp (8g)
Ground or fresh ginger	½ tsp	1 tsp	2 tsp
Spring onion, finely chopped	¼ tsp	½ tsp	1 tsp
Sesame oil (optional)	1 drop	1 drop each	1 drop each
Tamari (optional)	1 tsp	2 tsp	4 tsp

✨ Chef’s Kiss: Take a bite of the toast and follow it immediately with a sip of the miso shot — the nutritional yeast and aged red miso both carry deep umami, and eaten in sequence the savory notes stack and intensify rather than fade. The same principle as coffee paired with dark chocolate, just savory. Impact: +0 calories, changes the entire eating experience.

INSTRUCTIONS:

1. Bloom the wakame: place the dried wakame in a small cup or bowl and pour over 1 tbsp warm water. Leave it for about 60 seconds. It will expand far more than expected – what looks like a pinch becomes a full mouthful. Starting this first means it’s ready when everything else is done.
2. Layer the filo properly: take your single sheet of filo and cut it into 4 equal pieces. Stack them directly on top of each other to form one compact square. This is the entire structure. One sheet, just layered – enough to give you that slightly chewy interior and crisp exterior without turning it into a dense block. Brush both sides lightly with olive oil.
3. Cook until it actually crisps: place the stacked square into a preheated non-stick pan over medium heat. No extra oil needed – what you brushed on is enough. Leave it alone. About 2 minutes per side. You’re looking for visible puffing and a proper golden surface. If you press lightly, it should sound crisp, not soft. (Alternative: air fryer at 180°C for 4 minutes, but the pan gives better control.)
4. Use the same pan for flavor: don’t wash it. Add the tofu and cherry tomatoes straight in. Medium-high heat, about 3 minutes. The tomatoes will start to collapse and release juices – that’s what you want. It lightly deglazes the pan and coats the tofu. If you rush this, you lose that layer.
5. Make the miso shot last minute: whisk the miso with 2 tbsp of the hot water until completely smooth – no lumps. Important: the water should be hot, not boiling. Too hot and you flatten the flavor. Pour this over the wakame, add the rest of the water, then stir in ginger and spring onion. One drop of sesame oil if using – not more.
6. Assemble and go straight to eating: spread hummus over the filo. Add the tofu and tomatoes while still warm. Finish with nutritional yeast, hemp seeds, and chives. Serve the miso shot on the side.

PRO TIP: Eat this the moment it’s assembled. The contrast between the shatter-crisp filo and the cool, creamy hummus only exists for the first two minutes after plating – the steam from the warm toppings softens the filo quickly and the crunch is gone. Plate, top, eat. There is no reheating this successfully.

CHEF’S KISS: Take a bite of the toast and follow it immediately with a sip of the miso shot. The nutritional yeast on the toast and the aged red miso in the shot both carry deep umami – eating them in sequence makes the savory notes stack and intensify rather than fade. The same principle as coffee paired with dark chocolate, just savory. Impact: the pairing = +0 calories to the toast, but changes the entire eating experience from a simple breakfast to something that feels deliberately constructed.

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🌱 PLANT DIVERSITY: Wheat (filo) • hummus (chickpeas) • Smoked tofu (soybeans) • Cherry tomatoes • Hemp seeds • Nutritional yeast • Chives • Wakame seaweed • Miso (soybeans, counted once) • Ginger • Spring onion • Sesame

(If you’re tracking plants per week, this adds 11 to your count)

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*Nutrition information is an estimate and may vary based on ingredients and brands used.* 

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ESSENTIALS

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You may find yourself in need of: 

Non-Stick Skillet – even heat and a clean surface are what turn a single sheet of filo into something properly crisp rather than unevenly browned or stuck.

Red Miso Paste – deep, fermented umami that gives the miso shot its espresso-like intensity – this is where the flavor layering actually starts.

Phyllo (Filo) Dough Sheets – paper-thin layers that puff and shatter in the pan, creating that crisp exterior and light, slightly chewy interior without turning dense.

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