Recipe description
October 8, 2026
Gentle Digestion Tofu Bok Choy Lunch Plate
A light, plant-based lunch with tofu protein and fiber-rich bok choy.
Gentle on Digestion
Plant Based
Whole Grains
84%
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: soy, sulfites, tree_nut, sesame, wheat, egg
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, 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
- Provides fiber from bok choy, carrot, brown rice, and sesame seeds.
- Combines tofu protein, whole-grain carbohydrates, vegetables, and healthy oils.
- Includes several plant foods plus ginger, garlic, and fermented soy sauce for 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
Tofu
4
slice
Bok choy
2
cup
Carrot
1
piece
Garlic
1
clove
Ginger
1
teaspoon
Soy sauce
2
teaspoon
Sesame oil
1
teaspoon
Oil, olive
1
tablespoon
Seed, sesame
1
tablespoon
Rice, brown
1
cup
Instructions
1
Cook the brown rice according to package instructions and keep warm.
2
Pat the tofu slices dry and cut them into bite-sized cubes.
3
Heat the olive oil in a large pan over medium heat and fry the tofu cubes until golden on all sides, about 8 minutes. Remove and set aside.
4
In the same pan, add the sesame oil, minced garlic, and grated ginger. Stir-fry for about 30 seconds until fragrant.
5
Add the sliced carrot and stir-fry for 3 minutes.
6
Add the chopped bok choy and stir-fry for 2-3 minutes until just wilted but still crisp.
7
Return the tofu to the pan, add the soy sauce, and toss everything together for 1-2 minutes to heat through.
8
Serve the tofu and bok choy stir-fry over the brown rice and sprinkle with sesame seeds.
More Recipes For Your Gut
Nutrition
460 kcal
Calories
17 g
Protein
48 g
Carbohydrates
7 g
Fiber
5 g
Sugar
22 g
Fat
3 g
Saturated fat
1.1 g
Salt
FAQ
How many servings does this tofu bok choy lunch plate make?
The recipe makes 2 servings.
Is this recipe vegan?
Yes, the listed ingredients are plant-based. Check labels on soy sauce and other packaged ingredients if needed.
How long does this recipe take to prepare?
It generally takes about 25–35 minutes, depending on the rice cooking time.
Can I use firm tofu instead of another type?
Yes. Firm or extra-firm tofu works well because it holds its shape during frying.
Can I replace brown rice?
Yes. White rice, quinoa, or another cooked grain can be used instead.
What can I use instead of soy sauce?
Use tamari or a reduced-salt soy sauce. For a soy-free option, try coconut aminos, noting that the flavor will differ.
Does this recipe contain common allergens?
It contains soy and sesame. Check ingredient labels for additional allergens and avoid any ingredient that does not suit your dietary needs.
How should I store leftovers?
Refrigerate the tofu, vegetables, and rice in airtight containers within 2 hours. Use within 3–4 days and reheat thoroughly.
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.