Recipe description
October 4, 2026
Pickled Cucumber Tofu Quinoa Bowl
A bright, fiber-rich bowl with tangy cucumber, quinoa, and plant-based protein
Vegan
Plant Based
High Fiber
82%
General Gut Health Match
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We found the following allergens in the recipe ingredients: soy, sulfites, tree_nut, sesame
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Takes about 2 minutes.
Why this recipe fits you
- Provides fiber from quinoa, cucumber, carrot, and spring onion.
- Combines several colorful plant foods with tofu for plant-based protein.
- Balances whole-grain carbohydrates, protein, and sesame fat for a satisfying meal.
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
Quinoa
0.75
serving spoon
Tofu
4
slice
Cucumber
1
piece
Vinegar, white wine
3
tablespoon
Soy sauce
1
teaspoon
Oil, sesame
1
tablespoon
Carrot
1
piece
Onion, spring
2
cup
Salt
0.5
teaspoon
Instructions
1
Rinse the quinoa under cold water, then combine it with 1 1/2 cups of water in a saucepan. Bring to a boil, cover, and simmer for 15 minutes until the water is absorbed. Fluff with a fork and set aside.
2
Slice the cucumber thinly and place it in a bowl with the white wine vinegar, a pinch of salt, and half of the soy sauce. Let it pickle for at least 10 minutes while you prepare the rest.
3
Pat the tofu slices dry and cut them into bite-sized cubes. Heat the sesame oil in a non-stick pan over medium-high heat and pan-fry the tofu for 6-8 minutes, turning occasionally, until golden and crisp on all sides.
4
Add the remaining soy sauce to the pan in the last minute of cooking and toss the tofu to coat evenly.
5
Grate or julienne the carrot and thinly slice the spring onion.
6
Assemble the bowls by dividing the quinoa between two bowls. Top with the pickled cucumber (draining excess liquid), crispy tofu, carrot, and spring onion.
7
Drizzle with a little extra sesame oil or the cucumber pickling liquid if desired, and serve immediately.
More Recipes For Your Gut
Nutrition
430 kcal
Calories
20 g
Protein
fifty-five g
Carbohydrates
8 g
Fiber
6 g
Sugar
19 g
Fat
3 g
Saturated fat
1.6 g
Salt
FAQ
How many servings does this pickled cucumber tofu quinoa bowl make?
The recipe makes 2 servings.
Is this quinoa tofu bowl vegan?
Yes. It contains only plant-based ingredients, including tofu, quinoa, vegetables, and seasonings.
Is this recipe gluten-free?
The main ingredients are naturally gluten-free, but regular soy sauce may contain wheat. Use certified gluten-free tamari or soy sauce if needed.
How long should the cucumber pickle?
Let the sliced cucumber pickle for at least 10 minutes. A longer time will give it a stronger flavor.
How do you make the tofu crispy?
Pat the tofu dry, cut it into cubes, and pan-fry it in sesame oil over medium-high heat for 6–8 minutes, turning regularly.
Can this bowl be prepared ahead of time?
Yes. Cook the quinoa and prepare the vegetables ahead, then refrigerate them separately. Assemble before serving for the best texture.
How long can leftovers be stored?
Store leftovers in a sealed container in the refrigerator and use them within 1–2 days. Refrigerate them promptly and do not leave them at room temperature for extended periods.
What allergens does this recipe contain?
Tofu and soy sauce contain soy, and sesame oil contains sesame. Check product labels for additional ingredients or cross-contact warnings.
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