Recipe description
October 8, 2026
Miso Tofu Brown Rice Bowl
A savory fermented miso bowl with brown rice, plant protein, and gentle fiber.
Vegan
High Fiber
Fermented Foods
88%
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, wheat, egg, tree_nut, 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, 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 from brown rice, spinach, carrot, spring onion, and sesame seeds.
- Combines tofu, whole grains, vegetables, and seeds for balanced plant-based nourishment.
- Miso adds savory flavor and a fermented-food element.
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
200
gram
Rice, brown
1
cup
Miso
2
tablespoon
Onion, spring
2
cup
Carrot
1
piece
Soy sauce
1
teaspoon
Sesame oil
1
teaspoon
Seed, sesame
1
tablespoon
Garlic
1
clove
Spinach
1
cup
Instructions
1
Rinse the brown rice under cold water, then cook it according to package directions until tender.
2
Cut the tofu into bite-sized cubes.
3
Heat the sesame oil in a pan over medium heat and cook the tofu cubes until golden on all sides, about 8 minutes.
4
Add the minced garlic and grated carrot to the pan and cook for 2-3 minutes until softened.
5
Whisk the miso paste with the soy sauce and a small splash of water, then stir into the pan to coat the tofu and vegetables.
6
Add the spinach and cook briefly until just wilted.
7
Divide the cooked brown rice between two bowls and top with the miso tofu mixture.
8
Slice the spring onion, scatter it over the bowls, and finish with a sprinkle of sesame seeds before serving.
More Recipes For Your Gut
Nutrition
540 kcal
Calories
23 g
Protein
78 g
Carbohydrates
10 g
Fiber
6 g
Sugar
17 g
Fat
3 g
Saturated fat
2.3 g
Salt
FAQ
How many servings does this miso tofu brown rice bowl make?
The recipe makes 2 servings.
What type of tofu works best for this bowl?
Use firm or extra-firm tofu so the cubes hold their shape while cooking.
Can I use cooked brown rice instead?
Yes. Use about 2 cups of cooked brown rice and warm it before serving.
How can I make this recipe gluten-free?
Use certified gluten-free miso and tamari instead of regular soy sauce, and check all labels.
Can I replace the spinach or other vegetables?
Yes. Kale, pak choi, broccoli, or bell pepper can be used, adjusting the cooking time as needed.
Is this bowl vegan?
It can be vegan, provided the miso, soy sauce, and other packaged ingredients are free from animal-derived ingredients.
How should I store leftovers?
Store the rice and tofu mixture in separate airtight containers in the refrigerator and use within 2 to 3 days.
How do I reheat the leftovers?
Reheat until piping hot throughout. Add a small splash of water if the rice or tofu mixture seems dry.
Does miso contain soy?
Many miso pastes are made from soybeans, so check the label and avoid it if you have a soy allergy.
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.