Recipe description
July 31, 2026
High-Protein High-Fiber Tofu Edamame Stuffed Sweet Potato
Nutritious plant-based stuffed potato to support gentle digestion and fiber.
High Protein
Protein Rich
Antioxidant Rich
92%
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
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
- High-fiber base from sweet potatoes and edamame.
- Diverse plant proteins (tofu and edamame) support healthy digestion.
- Polyphenol-rich garlic, parsley, and olive oil add flavor and plant diversity.
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
Sweet potato
2
piece
Tofu
200
gram
Bean, edamame
1
cup
Oil, olive
1
tablespoon
Garlic
2
clove
Soy sauce
1
teaspoon
Black pepper
0.5
teaspoon
Salt
0.5
teaspoon
Parsley
1
tablespoon
Instructions
1
Preheat oven to 200°C. Wash and pierce sweet potatoes, then bake for 45-60 minutes until tender.
2
While potatoes bake, drain and pat dry tofu. Crumble into small pieces and sauté in olive oil over medium heat for 5-7 minutes until lightly golden.
3
Add edamame, minced garlic, soy sauce, salt, and pepper to the tofu. Cook for 3-4 minutes until heated through and flavors meld.
4
Remove baked sweet potatoes from oven. Slice open lengthwise and fluff insides gently with a fork.
5
Spoon tofu-edamame mixture generously into each sweet potato. Garnish with fresh parsley and serve warm.
More Recipes For Your Gut
Nutrition
342 kcal
Calories
20 g
Protein
34 g
Carbohydrates
6 g
Fiber
4 g
Sugar
16 g
Fat
2.5 g
Saturated fat
1.2 g
Salt
FAQ
Is this recipe vegan/vegetarian?
Yes. It’s plant-based, using tofu, edamame, and sweet potato—no meat, dairy, or eggs.
Is it gluten-free?
Generally yes, but it depends on the soy sauce. Use gluten-free soy sauce or tamari if needed.
How much protein does one serving provide?
About 16–19 g of protein per serving (rough estimate based on tofu and edamame).
Is it high in fiber?
Yes, thanks to the fiber-rich sweet potato and edamame.
What allergens are present?
Soy is present (tofu and edamame). If you have a soy allergy, skip this recipe and check labels for gluten in soy sauce.
Can I meal-prep this?
Yes. Bake the potatoes and prepare the tofu–edamame mixture ahead, then fill just before serving. Store components separately in the fridge for 2–3 days.
How should I store leftovers?
Keep in an airtight container in the fridge; best eaten within 2–3 days. Reheat gently.
How can I make this more protein-rich or lower in carbs?
For more protein, add extra tofu or edamame. To reduce carbs, use fewer potatoes or add more non-starchy vegetables.
How can I tailor the flavor or heat level?
Add chili flakes or hot sauce for heat; reduce garlic/pepper for milder flavor. A splash of citrus can brighten it.
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.