Recipe description
July 31, 2026
Sports Recovery Tofu Edamame Salad
A protein-rich plant salad with fiber to support digestion and everyday recovery
Post Workout
Protein Rich
Colorful Plants
87%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: soy, sulfites, tree_nut, sesame
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: histamine, gluten, histamine
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from edamame, leafy greens, vegetables, and seeds.
- Combines diverse colorful plant foods with tofu and healthy fats.
- Provides substantial plant protein with limited refined carbohydrates and added sugar.
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
gram
Bean, edamame
150
gram
Lettuce
100
gram
Cucumber
1
piece
Cherry tomatoes
100
gram
Onion, red
0.5
piece
Oil, olive
2
tablespoon
Lemon juice
1
tablespoon
Soy sauce
1
teaspoon
Seed, sesame
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Drain and press the tofu to remove excess water, then cut into 1cm cubes.
2
Steam or boil the edamame until tender, then cool under running water and drain.
3
Wash and dry the lettuce, cucumber, and cherry tomatoes. Slice the cucumber and halve the cherry tomatoes.
4
Thinly slice the red onion and soak in cold water for 5 minutes to reduce sharpness, then drain.
5
In a large bowl, combine tofu, edamame, lettuce, cucumber, cherry tomatoes, and red onion.
6
In a small bowl, whisk together olive oil, lemon juice, soy sauce, salt, and black pepper to make the dressing.
7
Pour the dressing over the salad and toss gently to combine.
8
Sprinkle sesame seeds on top and serve immediately.
More Recipes For Your Gut
Nutrition
350 kcal
Calories
19 g
Protein
27 g
Carbohydrates
9 g
Fiber
7 g
Sugar
22 g
Fat
3 g
Saturated fat
1.7 g
Salt
FAQ
How many servings does this tofu edamame salad make?
The recipe makes 2 servings.
Is this salad vegan?
Yes, all listed ingredients are plant-based.
Is this salad gluten-free?
It can be, but use gluten-free soy sauce and check all ingredient labels.
How should the tofu be prepared?
Drain and press it to remove excess water, then cut it into 1 cm cubes.
Does the edamame need to be cooked?
Yes. Steam or boil it until tender, then cool and drain it.
Can this salad be eaten after exercise?
Yes, it can be a practical meal after activity, as part of a varied eating pattern.
Can I prepare the salad in advance?
For the best texture, assemble it just before serving. Store leftovers covered in the refrigerator and eat within 1 day.
What are suitable ingredient substitutions?
You can replace lettuce or vegetables with similar fresh produce, but this may change the texture and flavor.
Does this recipe contain common allergens?
Yes. Tofu, edamame, and soy sauce contain soy, and sesame seeds contain sesame. Check labels for additional allergens.
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.