Recipe description
June 12, 2026
Brown Rice Bowl with Miso Eggplant and Tofu
A gut-friendly brown rice bowl with miso eggplant and tofu.
90%
General Gut Health Match
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Overall
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
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We found the following allergens in the recipe ingredients: egg, tree_nut, peanut, soy, sulfites, wheat, sesame
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from whole grains, vegetables, and tofu.
- Includes miso, a fermented ingredient that can contribute gut-friendly flavors.
- Balanced with protein, healthy fats, and slow-releasing carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Rice, brown
1
cup
Eggplant
2
cup
Tofu
1
slice
Miso
2
tablespoon
Soy sauce
2
teaspoon
Oil, sesame
1
tablespoon
Oil, olive
1
tablespoon
Onion, green
2
piece
Seed, sesame
1
tablespoon
Garlic
2
piece
Ginger
0.0625
cup
Vinegar, white wine
1
tablespoon
Maple syrup
1
teaspoon
Salt
0.25
teaspoon
Instructions
1
Cook the brown rice according to package instructions.
2
Preheat a pan and add olive oil.
3
Add diced eggplant to the pan and sauté until tender.
4
Stir in miso and mix well with the eggplant.
5
Add cubed tofu to the pan and cook until heated through.
6
Season with salt and pepper.
7
Serve the miso eggplant and tofu mixture over the brown rice.
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Nutrition
520 kcal
Calories
22 g
Protein
70 g
Carbohydrates
9 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
1.0 g
Salt
FAQ
What are the main ingredients of this Brown Rice Bowl with Miso Eggplant and Tofu?
Brown rice, miso, eggplant, and tofu form the base, with vegetables and seasonings to finish.
Is this dish vegetarian or vegan?
Yes—it's plant-based; vegan if the miso paste used is vegan.
Is it gluten-free?
It can be gluten-free if you choose gluten-free miso and, if used, gluten-free soy sauce; check labels.
How does it support gut health?
It provides fiber from brown rice and vegetables (prebiotic fibers) and uses fermented miso, which may contribute beneficial microbes; plus polyphenols from vegetables.
How can I add more protein?
Add extra tofu or top with protein-rich ingredients like edamame or chickpeas.
How should I store and reheat leftovers?
Store in an airtight container in the fridge within 2 hours of cooking; use within 3–4 days. Reheat gently on the stove or in the microwave until hot.
Can I make it ahead or freeze it?
You can prep the components ahead; cooked rice can be frozen; the aubergine and tofu texture may change, so store the sauce separately and combine when reheating.
Is miso high in sodium?
Yes, miso is salty—consider using a lower-sodium miso and adjust salt to taste.
What substitutions work if I can’t find brown rice or miso?
For brown rice, try quinoa or wild rice; for miso, you can use tamari with lemon or omit miso and boost umami with seaweed.
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