Recipe description
June 9, 2026
Miso Tofu Vegetable Bake
A warm miso tofu bake to support gentle digestion and fiber.
Fermented Foods
Digestive Support
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 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.
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
400
gram
Broccoli
200
gram
Carrot
150
gram
Capsicum, red
1
piece
Miso
3
tablespoon
Oil, olive
2
tablespoon
Garlic
2
clove
Ginger
1
teaspoon
sesame seeds
1
tablespoon
black pepper
0.5
teaspoon
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.
More Recipes For Your Gut
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
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.
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.