Recipe description
July 11, 2026
Tofu Asparagus Lemon Miso Pokebowl
A gut-friendly poke bowl with tofu, asparagus, and lemon miso.
Plant Based
Fermented Foods
Probiotic Rich
88%
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.
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Overall
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We found the following allergens in the recipe ingredients: soy, sulfites, wheat, egg, tree_nut, sesame
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from tofu, asparagus, and whole grains.
- Includes plant-based protein and colorful vegetables for gut-diversity.
- Fermented miso provides a gentle, gut-friendly fermented element.
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
Asparagus, green
150
gram
Lemon
1
piece
Miso
2
tablespoon
Oil, olive
1
tablespoon
Rice, brown
1
cup
Seed, sesame
1
tablespoon
Soy sauce
1
tablespoon
Instructions
1
Cook brown rice according to package instructions.
2
While the rice cooks, chop the asparagus into bite-sized pieces.
3
In a pan, heat olive oil over medium heat and sauté the asparagus until tender.
4
In a bowl, mix miso, soy sauce, and juice from the lemon to create a dressing.
5
Cube the tofu and add it to the asparagus, cooking until heated through.
6
Serve the rice topped with the tofu and asparagus mixture, drizzling the miso dressing on top.
7
Sprinkle sesame seeds over the bowl before serving.
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Nutrition
520 kcal
Calories
22 g
Protein
68 g
Carbohydrates
8 g
Fiber
6 g
Sugar
16 g
Fat
3 g
Saturated fat
1.1 g
Salt
FAQ
Is this recipe vegan/vegetarian?
Yes—it's vegan as written. If you need gluten-free, use gluten-free miso.
What makes this pokebowl healthy?
Protein from tofu, fiber from asparagus and grains, plus a bright lemon-miso dressing with a fermented element.
Can I make this gluten-free?
Yes—use gluten-free miso and gluten-free grains; check labels on any toppings or sauces.
How long does it take to prepare?
About 25–35 minutes depending on prep and cooking pace.
What substitutions can I use if I don’t like tofu?
Tempeh, chickpeas, or roasted chickpeas work well; you can also add avocado for creaminess.
Can I meal-prep this bowl?
Yes—cook the grains and tofu ahead, keep vegetables separate, and assemble bowls within 3 days.
Is the miso dressing salty? How should I adjust?
Miso is salty by nature; taste first and reduce salt in other components if needed, then brighten with lemon.
Which grains pair best with this bowl?
Brown rice, white rice, or quinoa; for gluten-free options, stick with rice or quinoa.
How should I cook the asparagus?
Trim ends and roast or sauté until crisp-tender; you can also blanch briefly if you prefer.
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