Recipe description
October 9, 2026
Tofu and Pickled Cucumber Noodle Bowl with Pickled Vegetables
A colorful noodle bowl with tofu, crisp pickles, and plant-powered fiber
Vegan
Whole Grains
Colorful Plants
82%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: egg, soy, sulfites, tree_nut, sesame
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Takes about 2 minutes.
Why this recipe fits you
- Provides fiber from whole grain noodles, cucumber, carrot, onion, and sesame seeds.
- Combines tofu and sesame with whole grains for balanced plant-based nutrition.
- Includes several colorful vegetables, garlic, mint, and tangy pickled flavors for variety.
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
Noodles, whole grain
2
bowl
Tofu
6
slice
Cucumber
1
bowl
Carrot
2
piece
Onion, red
1
piece
Vinegar
4
tablespoon
Sugar, white
2
teaspoon
Soy sauce
3
teaspoon
Sesame oil
2
teaspoon
Garlic
2
clove
Sesame seeds
2
tablespoon
Fresh mint
2
teaspoon
Salt
1
teaspoon
Instructions
1
Cook the whole grain noodles according to package directions, drain, rinse under cold water, and set aside.
2
Thinly slice the cucumber and red onion, and cut the carrot into thin matchsticks.
3
Make a quick pickle: whisk the vinegar with the sugar and a pinch of salt until dissolved, then add the cucumber, red onion, and carrot. Let stand 15 minutes, then drain.
4
Pat the tofu slices dry and pan-fry them in a little oil over medium-high heat for 3-4 minutes per side until golden and crisp.
5
Mix the soy sauce, sesame oil, and minced garlic to make a light dressing.
6
Divide the noodles between two bowls, top with the tofu and pickled vegetables, drizzle with the dressing, and scatter with sesame seeds and fresh mint before serving.
Nutrition
510 kcal
Calories
25 g
Protein
62 g
Carbohydrates
9 g
Fiber
9 g
Sugar
19 g
Fat
3 g
Saturated fat
2.4 g
Salt
FAQ
How many servings does this tofu noodle bowl make?
The recipe makes two servings.
Can I use a different type of noodle?
Yes. Rice, soba, or other noodles can be used. Check the label if you need a gluten-free option.
How can I make the tofu crisp?
Pat the tofu dry before cooking and pan-fry it over medium-high heat for 3–4 minutes per side until golden.
How long should the vegetables pickle?
Let the cucumber, onion, and carrot stand in the vinegar mixture for about 15 minutes, then drain.
Can I prepare the components in advance?
Yes. Cook the noodles, pickle the vegetables, and prepare the dressing ahead of time. Store them separately and assemble just before serving.
How long will leftovers keep?
Store leftovers in a sealed container in the refrigerator and use them within 1–2 days for the best texture.
Is this recipe vegan?
It is suitable for a vegan diet when the noodles and soy sauce contain no animal-derived ingredients.
Can I make this recipe gluten-free?
Yes. Use certified gluten-free noodles and tamari or gluten-free soy sauce, and check all product labels.
What allergens does this recipe contain?
It contains soy and sesame. The noodles may also contain wheat or other allergens, so check their packaging.
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