Recipe description
June 7, 2026
Miso Tofu Collard Wraps
Vibrant miso tofu collard wraps to support gentle digestion.
88%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from collard greens and vegetables.
- Includes a fermented ingredient (miso) for gut-friendly flavor.
- Plant-based protein and fiber support balanced 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
2 servings
Tofu
200
grams
Collard greens
4
pieces
Miso
2
tablespoons
Carrot
1
piece
Cucumber
1
piece
Capsicum, red
1
piece
Sesame oil
1
teaspoon
Soy sauce
1
tablespoon
Fresh mint
2
teaspoons
Instructions
1
Press the tofu to remove excess moisture, then cut it into small cubes.
2
In a pan, heat sesame oil over medium heat and stir-fry the tofu cubes until golden.
3
Add miso, soy sauce, and chopped mint to the tofu, mixing well to combine.
4
Shred the collard greens and prepare the carrot, cucumber, and red bell pepper by slicing them into thin strips.
5
Lay a collard green leaf flat, add a spoonful of the tofu mixture, and top with sliced vegetables.
6
Wrap the collard green leaf around the filling, folding the sides in to secure the contents.
7
Repeat with the remaining leaves and filling, then serve immediately.
More Recipes For Your Gut
Nutrition
290 kcal
Calories
15 g
Protein
25 g
Carbohydrates
6 g
Fiber
4 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Are these wraps vegan?
Yes, they’re plant-based; check the miso label to confirm it’s vegan.
What are the main health benefits?
Collard greens provide fiber; tofu adds protein; miso offers fermentation and umami, which can support gut-friendly digestion.
I have a soy allergy; can I make them?
This version uses soy (tofu and miso). For a soy-free option, omit miso and tofu and use soy-free fillings like roasted vegetables and hummus, or swap to a non-soy miso if available.
Are there gluten-free options?
Yes—use gluten-free miso and ensure other ingredients are gluten-free; some misos contain gluten.
How should I store leftovers?
Refrigerate in an airtight container and eat within 2–3 days; if possible, store wraps separately to keep them crisper.
How do I roll the wraps without tearing the collards?
Trim the thick stems, place the filling in the center, fold the sides in, and roll snugly.
Can I prepare these ahead of time?
You can prep components in advance (tofu, veggies) and assemble close to serving; refrigerate components separately.
How can I customize the flavor or add more fiber?
Add more veggies, swap greens, sprinkle seeds, and use a light vinaigrette; monitor miso amount to control sodium.
How should I serve them?
As a light lunch or snack; pair with fruit or a simple dip and eat mindfully.