Recipe description
July 9, 2026
Tofu Black Rice Miso Tahini Pokebowl
Wholesome, fiber-rich bowl to support gentle digestion and gut diversity.
92%
General Gut Health Match
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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 black rice and vegetables.
- Includes diverse plant-based proteins and healthy fats.
- Fermented miso provides a gut-friendly flavor boost.
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
black rice
100
grams
Miso
2
tablespoons
Tahini
2
tablespoons
Cucumber
1
piece
Carrot
1
piece
Avocado
1
piece
Lime juice
1
tablespoon
Sesame oil
1
teaspoon
Fresh herbs
1
tablespoons
Instructions
1
Cook the black rice according to package instructions and set aside.
2
Press the tofu to remove excess moisture, then cut it into bite-sized cubes.
3
Heat sesame oil in a pan and sauté the tofu until golden brown.
4
In a bowl, combine cooked black rice, sautéed tofu, and diced cucumber and carrot.
5
Add tahini, miso, lime juice, and mix well until combined.
6
Top with sliced avocado and fresh herbs before serving.
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Nutrition
520 kcal
Calories
24 g
Protein
68 g
Carbohydrates
9 g
Fiber
6 g
Sugar
22 g
Fat
3 g
Saturated fat
1.3 g
Salt
FAQ
Is this poke bowl vegan/plant-based?
Yes. It uses tofu, black rice, miso, and tahini—no animal products.
What are the main ingredients and their benefits?
Black rice provides fiber and minerals; tofu adds protein; miso offers gentle fermentation flavor; tahini provides healthy fats.
Is this dish gluten-free?
It can be gluten-free if you use gluten-free miso. Some miso varieties contain barley, so always check the label.
How do you cook black rice?
Rinse the rice, simmer in water until tender (often about 30–40 minutes, depending on the variety), then fluff.
How should I store leftovers?
Refrigerate in an airtight container for 3–4 days; reheat gently before eating.
How can I adjust protein or calories?
Increase tofu or add another protein like edamame, and adjust portions to fit your needs.
Are there common allergens I should know?
Yes—this dish contains soy (tofu, miso) and sesame (tahini). Check labels if you have allergies.
Can I make it nut-free or sesame-free?
For a sesame-free version, swap tahini for a seed paste such as sunflower or pumpkin seed butter. Nut content isn’t required for this dish, but tahini is sesame-based.
Is it suitable for meal prep or batch cooking?
Yes. It stores well in the fridge and can be assembled ahead of time; keep components separate if possible.
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