Recipe description
June 9, 2026
Peanut Tofu Vegetable Bowl
A cozy, fiber-rich bowl that supports 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 vegetables and peanuts.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, healthy fats, and slow carbohydrates.
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
grams
Peanut butter
2
tablespoons
Soy sauce
2
teaspoons
Lime juice
1
teaspoon
Broccoli
100
grams
Carrot
1
piece
Capsicum, red
1
piece
Cucumber
1
piece
Oil, olive
1
tablespoon
Ground black pepper
0.5
teaspoon
Salt
0.5
teaspoon
Instructions
1
Press the tofu to remove excess moisture and cut into cubes.
2
Heat olive oil in a pan over medium heat and sauté the tofu until golden brown.
3
Add chopped broccoli, carrot, red bell pepper, and cucumber to the pan.
4
Stir-fry the vegetables until tender, about 5-7 minutes.
5
In a bowl, mix peanut butter, soy sauce, lime juice, and ground black pepper.
6
Pour the peanut sauce over the tofu and vegetables and toss to combine.
7
Season with salt and serve warm, optionally over a bed of grains or greens.
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Nutrition
520 kcal
Calories
22 g
Protein
52 g
Carbohydrates
9 g
Fiber
8 g
Sugar
28 g
Fat
5 g
Saturated fat
1.2 g
Salt
FAQ
What is Peanut Tofu Vegetable Bowl?
A plant-based bowl with tofu, crunchy vegetables, and a peanut sauce; it provides protein, fiber, and healthy fats in a flexible weeknight meal.
Is this recipe suitable for a plant-based diet?
Yes. It uses only plant-based ingredients.
What are the main health benefits of this dish?
Protein from tofu, fiber from vegetables, and polyphenols from colorful produce support digestion and steady energy.
Which vegetables can I use or swap?
Use a mix of colorful, crunchy vegetables; it’s flexible—broccoli, peppers, carrots, leafy greens, and more.
Does this recipe contain common allergens, and can I adapt it?
It contains peanuts and soy. You can substitute peanut butter with sunflower butter and choose alternatives for soy products if needed.
Is this recipe gluten-free?
It can be gluten-free by using gluten-free soy sauce (or tamari) and checking sauce ingredients.
How should I store leftovers?
Refrigerate in an airtight container and store the sauce separately; leftovers keep for 3–4 days.
What should I serve it with?
Pair it with whole grains or greens, such as brown rice, quinoa, or a bed of greens.
Is this dish quick enough for weeknights?
Yes — it’s weeknight-friendly, especially if you chop vegetables beforehand.
How can I customize portions or flavors?
Adjust the amount of tofu or peanut sauce, and add chili, lime, or herbs to taste.
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