Recipe description
June 19, 2026
Carrot and onion mash with tofu and onion gravy
A cozy carrot-onion mash with tofu and onion gravy for gut-friendly fiber
Plant Based
90%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: tree_nut, soy, sulfites, egg, milk, peanut, celery, mustard, sesame, lupin, shellfish
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: lactose, gluten, gluten, histamine
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- High in fiber from carrot and onion, supporting gut transit.
- Includes polyphenol-rich onions and colorful produce for dietary diversity.
- Balanced with plant-based tofu protein and gentle, gut-friendly ingredients.
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
Carrot
4
piece
Onion
2
piece
Tofu
6
slice
Oil, olive
1
tablespoon
Butter
2
teaspoon
Flour
0.0625
cup
Vegetable broth
1
cup
Soy sauce
1
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Peel and chop the carrots and onion.
2
In a pot, heat the olive oil over medium heat and sauté the onion until translucent.
3
Add the chopped carrots to the pot and cook for about 5 minutes.
4
Add vegetable broth, cover, and simmer until the carrots are tender, about 15 minutes.
5
While the carrots are cooking, crumble the tofu and set aside.
6
In another pan, add the crumbled tofu and soy sauce, sauté for 5 minutes.
7
Once the carrots are tender, mash the mixture using a potato masher until smooth.
8
Season the carrot mash with salt and pepper to taste.
9
Serve the carrot mash topped with the sautéed tofu.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
16 g
Protein
40 g
Carbohydrates
7 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
Is this dish vegan-friendly?
Yes, it's fully vegan (plant-based ingredients).
Can I make this gluten-free?
Yes, use gluten-free ingredients for the gravy and soy sauce (tamari) and check the thickener is gluten-free.
Can I substitute tofu with another protein?
Yes, chickpeas, lentils, tempeh, or seitan (note gluten).
Is it easy on digestion for sensitive stomachs?
For gentler digestion, cook onions well, mash smoothly, and start with a small portion.
How should I store leftovers?
Refrigerate within 2 hours; store 2–3 days; reheat gently.
How to reheat without losing texture?
Reheat on the stove with a splash of water or plant milk; mash again if needed.
What nutrients does this dish provide?
Good source of fiber, plant protein, plus vitamin A from carrots and polyphenols from onions.
How can I customize with herbs and spices?
Try thyme, rosemary, paprika, black pepper; garlic optional; lemon zest for brightness.
What are good serving accompaniments?
Serve with greens or whole grains like brown rice or quinoa; add a side salad.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.