Recipe description
June 10, 2026
Brown Rice Bowl with Wakame and Tofu
A savory, gut-friendly bowl to support digestion and fiber variety.
88%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from brown rice and wakame.
- Plant-based protein from tofu supports satiety and gut microbiota.
- Diverse plant-based ingredients support variety and flavor.
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
Seaweed
0.5
cup
Tofu
200
gram
Soy sauce
2
tablespoon
Sesame oil
1
tablespoon
Onion, green
2
piece
Vegetables (mixed)
1
cup
Instructions
1
Rinse the brown rice under cold water and cook according to package instructions.
2
Soak the wakame in warm water for 10 minutes, then drain and chop into smaller pieces.
3
Cube the tofu and pan-fry it in sesame oil until golden brown.
4
In a bowl, combine the cooked rice, wakame, pan-fried tofu, and mixed vegetables.
5
Drizzle with soy sauce and garnish with chopped green onion before serving.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
22 g
Protein
52 g
Carbohydrates
7 g
Fiber
6 g
Sugar
9 g
Fat
1 g
Saturated fat
1.0 g
Salt
FAQ
What are the main components of Brown Rice Bowl with Wakame and Tofu?
Brown rice, wakame seaweed, and tofu provide a fiber-rich, plant-based bowl with protein and minerals.
Is this dish vegan/vegetarian and what allergens should I watch for?
It's vegan/vegetarian and uses soy (tofu). Watch for sesame or gluten in sauces or toppings; check labels if you have allergies.
How can I customize the dish for different diets?
Swap brown rice for quinoa or barley; add more veggies; use gluten-free sauces; swap tofu for tempeh or chickpeas for different protein.
How do I cook brown rice properly?
Rinse the rice, simmer in water at about 2:1 (water:rice) until tender, about 30–40 minutes; fluff and rest 5–10 minutes.
How should I prepare wakame and tofu?
Rehydrate wakame in water 5–10 minutes, drain; press tofu to remove moisture, cube, and pan-fry or bake until lightly golden.
How long do leftovers keep?
Refrigerate in an airtight container for up to 3–4 days; store components separately for best texture.
Can I freeze this dish?
Rice and tofu freeze well; wakame texture may suffer. It's best enjoyed fresh, but freezing is possible.
What substitutions work for wakame or tofu?
If you can't find wakame, use other seaweed (nori) or omit; for protein, swap in tempeh, chickpeas, or edamame.
Any tips for digestion or gut-friendly nutrition?
The fiber from brown rice and seaweed supports digestion; drink water and adjust portion sizes if you’re new to higher-fiber meals.
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