Recipe description
June 17, 2026
Cold Buckwheat Noodle Bowl with Tofu and Pickled Radish
Cold buckwheat noodle bowl that supports gentle digestion and diversity
Plant Based
High Protein
86%
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: wheat, egg, tree_nut, soy, sulfites, sesame
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: 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
- Rich in fiber and plant-based protein from buckwheat noodles and tofu.
- Includes polyphenol-rich ingredients like buckwheat and radish.
- Balanced combination of textures suitable for gentle digestion.
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
Buckwheat Noodles
2
bowl
Tofu
6
slice
Radish
1
piece
Soy sauce
4
teaspoon
Vinegar
4
tablespoon
Sugar, white
2
teaspoon
Sesame oil
2
teaspoon
Seed, sesame
1
tablespoon
Cucumber
0.5
bowl
Onion, green
2
piece
Carrot
1
piece
Coriander
2
tablespoon
Salt
0.5
teaspoon
Instructions
1
Cook the buckwheat noodles according to the package instructions. Drain and rinse under cold water.
2
Press the tofu to remove excess moisture, then cut into cubes.
3
In a pan, heat sesame oil over medium heat and sauté the tofu until golden brown on all sides.
4
Thinly slice the radish and cucumber.
5
In a bowl, combine the noodles, tofu, radish, cucumber, and chopped spring onions.
6
Drizzle with soy sauce and juice of the lime. Toss gently to combine.
7
Serve immediately and enjoy your refreshing cold buckwheat noodle bowl.
More Recipes For Your Gut
Nutrition
450 kcal
Calories
18 g
Protein
58 g
Carbohydrates
7 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
1.2 g
Salt
FAQ
Are buckwheat noodles gluten-free?
Buckwheat noodles are naturally gluten-free, but check packaging for cross-contamination if you have a wheat allergy or celiac disease.
Is this recipe vegan and high in protein?
Yes, it uses tofu for plant-based protein; buckwheat provides fiber and polyphenols. For more protein, add chickpeas or tempeh.
How should I store leftovers?
Refrigerate in an airtight container for up to 2 days. Keep noodles, tofu, and pickled radish separate if possible to preserve texture.
Can I meal-prep this bowl?
Yes. Cook noodles and tofu in advance and store separately; assemble with pickled radish when serving. The dressing can be prepared ahead.
How can I customize the flavor and textures?
Add extra vegetables (cucumber, bell pepper), adjust tanginess with more pickled radish or lime juice, and finish with sesame oil or soy sauce.
What are pickled radishes good for?
They add a tangy, crunchy note with a light fermented vibe that pairs well with creamy tofu and noodles.
Is this dish easy to digest?
It provides fiber from buckwheat and gentle plant-based protein; if you have digestion concerns, start with a smaller portion and chew well.
How nutritious is this bowl?
It offers plant-based protein from tofu, fiber from buckwheat and vegetables, and polyphenols from buckwheat.
What substitutions work if I have allergies or preferences?
For gluten-free, use certified gluten-free buckwheat noodles; for soy allergy, substitute with chickpeas, lentils, or roasted seeds for texture and protein.
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.