Recipe description
Published on: June 9, 2026
Fermented Foods
Digestive Support
Ingredients
Miso
2
tablespoon
Tofu
1
slice
Mixed vegetables
2
cup
Instructions
1
Preheat your oven to 200°C (400°F).
2
Chop the broccoli, carrot, and red capsicum into bite-sized pieces.
3
In a bowl, combine miso, olive oil, minced garlic, ginger, and black pepper to create a marinade.
4
Cube the tofu and add it along with the vegetables into the marinade, mixing well to coat.
5
Spread the mixture onto a baking tray lined with parchment paper.
6
Sprinkle sesame seeds on top and bake for 25-30 minutes until the vegetables are tender and the tofu is golden.
7
Serve warm, possibly alongside whole grains or a fresh salad.
Nutrition
420 kcal
Calories
20 g
Protein
40 g
Carbohydrates
8 g
Fiber
6 g
Sugar
18 g
Fat
3 g
Saturated fat
1.0 g
Salt
Why this recipe fits you
- Rich in fiber from vegetables and tofu.
- Includes diverse plant ingredients and polyphenols.
- Balanced with protein, fiber, and gentle flavors from miso.
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.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
FAQ
What makes this Miso Tofu Vegetable Bake a balanced meal?
It combines protein-rich tofu, fiber-rich vegetables, and a savory miso glaze, making it a simple, balanced plate.
Is this recipe vegan?
Yes. As written, it’s vegan. Check glaze ingredients if you modify it.
Is miso gluten-free?
Some miso pastes contain barley. Choose a gluten-free miso or check the label if you need to avoid gluten.
How long does it take to prepare and cook?
Prep is quick (about 15–20 minutes) and roasting typically 25–35 minutes, depending on the vegetables and oven.
Can I use different vegetables?
Yes—use whatever vegetables you have; cut them evenly for even roasting.
How should I store leftovers?
Cool and refrigerate in a sealed container for up to 3–4 days; reheat gently.
Can I make this ahead for meal prep?
Yes, you can assemble and refrigerate a day ahead; bake when ready, or bake and reheat.
Is this dish high in protein?
Tofu provides protein and vegetables provide fiber; pairing with a grain can help balance protein intake.
What should I serve it with?
Pair with whole grains or a side salad to add fiber variety.
I have a soy allergy. What can I do?
For a soy allergy, substitute the tofu with chickpeas or another protein and avoid miso; use a soy-free glaze.
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