Recipe description
June 11, 2026
Brown Rice Noodles with Tofu and Greens
A fiber-rich, gut-friendly noodle bowl for balanced everyday digestion.
87%
General Gut Health Match
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We found the following allergens in the recipe ingredients: wheat, soy, sulfites, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from greens and brown rice noodles.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein from tofu and fiber to support steady energy.
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
Noodles
200
gram
Tofu
200
gram
Kale
100
gram
Spinach
100
gram
Oil, olive
2
tablespoon
Garlic
2
clove
Soy sauce
2
tablespoon
Sesame seeds
1
tablespoon
Instructions
1
Cook the brown rice noodles according to package instructions. Drain and set aside.
2
Press the tofu to remove excess moisture and cut it into cubes.
3
Heat olive oil in a pan over medium heat, then add minced garlic and sauté until fragrant.
4
Add the cubed tofu and cook until golden brown on all sides.
5
Add kale and spinach to the pan, and stir-fry until wilted.
6
Combine the noodles, stir-fried greens and tofu, and pour in the soy sauce, mixing well.
7
Serve warm, sprinkled with sesame seeds.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
18 g
Protein
56 g
Carbohydrates
8 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are the main health benefits of this dish?
It's fiber-rich from brown rice noodles and greens, provides plant-based protein from tofu, and contains polyphenols from colorful greens, supporting gut health and balanced nutrition.
Is this recipe gluten-free?
Yes, if you use certified gluten-free brown rice noodles and avoid cross-contamination; check the label.
How long does it take to cook?
About 20–25 minutes total: cook the noodles, prepare the tofu, and sauté the greens; adjust time based on your equipment.
Which greens work best?
Good options include spinach, kale, bok choy, or Swiss chard; wash and chop.
Is this vegan?
Yes, it's plant-based and vegan as written; use vegan sauces if needed.
How do I prevent the tofu from sticking or crumbling?
Press the tofu to remove moisture, cut into cubes, and cook with a little oil until browned.
How should I store leftovers?
Refrigerate in an airtight container for 3–4 days; reheat gently on the stove or in the microwave.
How can I boost protein or fiber?
Add more tofu or other protein like edamame, extra greens, or choose higher-fiber noodles.
Can I batch-prep this for the week?
Yes—cook noodles and tofu separately, store greens separately, and combine when reheating; keep sauces separate to prevent sogginess.
How can I season it without adding a lot of salt?
Season with garlic, ginger, lime juice, chili, and a small amount of low-sodium soy sauce or tamari.
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