Recipe description
June 9, 2026
Tofu Black Bean Taco Bowl
Fiber-rich, plant-powered bowl to support gentle digestion and variety.
Plant Based
High Protein
High Fiber
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 legumes, vegetables, and plant proteins.
- Includes colorful produce for dietary diversity.
- Balanced with protein, fiber, and healthy fats to support steady energy.
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
Bean, black
1
cup
Corn
1
cup
Capsicum, red
1
piece
Onion, green
1
piece
Lime
1
piece
Avocado
1
piece
Cilantro
1
bowl
Olive Oil
2
tablespoon
Instructions
1
Press and drain the tofu, then cut it into cubes.
2
In a skillet, heat olive oil over medium heat and add the tofu cubes. Cook until golden brown for about 8-10 minutes.
3
Add the diced red capsicum and onion to the skillet and sauté for another 5 minutes.
4
In a separate pot, heat the black beans and corn until warmed through.
5
Assemble the taco bowl by layering the tofu mixture, black beans, corn, diced avocado, and chopped cilantro.
6
Squeeze fresh lime juice on top of the bowl before serving.
More Recipes For Your Gut
Nutrition
635 kcal
Calories
37 g
Protein
66 g
Carbohydrates
25 g
Fiber
8 g
Sugar
24 g
Fat
4 g
Saturated fat
1.0 g
Salt
FAQ
Is this dish vegan and dairy-free as written?
Yes. It’s based on tofu and black beans and contains no dairy in the base recipe. If you add toppings like cheese or sour cream, it would no longer be vegan.
How much protein and fiber does a serving provide?
The dish relies on tofu and black beans for protein and fiber; nutrition varies with portion size and exact ingredients.
Is this gluten-free?
The core ingredients are gluten-free; check sauces and toppings for gluten; use gluten-free tortillas or bowls if needed.
How can I customize it with extra veggies or toppings?
Add more vegetables (peppers, corn, leafy greens), avocado, salsa, herbs; adjust toppings to taste.
Can I use canned beans or dried beans?
Canned beans are quick and convenient; rinse to remove some sodium; dried beans require soaking and longer cooking.
How should I store leftovers and reheat?
Refrigerate in an airtight container for 3–4 days; reheat in the microwave or skillet; warm the tofu thoroughly.
Is this suitable for meal prep?
Yes; cook components ahead and assemble bowls when needed; keep dressings/toppings separate until serving.
What allergens should I be aware of?
Contains soy (tofu). If you add dairy or gluten-containing toppings, check labels; use gluten-free ingredients if needed.
How does this dish fit into mindful eating or gut-friendly eating?
It emphasizes plant proteins, fiber, and a variety of vegetables; a balanced approach supports mindful eating and gut health as part of a varied diet.
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.