Recipe description
July 8, 2026
Tofu Edamame Miso Pokebowl
Gentle, fiber-rich poke bowl for gut-friendly, everyday balance.
Protein Rich
High Protein
92%
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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Alignment with Your Personal Profile
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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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We found the following intolerances in the recipe ingredients: gluten, histamine
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes (tofu, edamame) and vegetables.
- Includes fermentation via miso for depth of flavor and gut-friendly microbes.
- Plant diversity with protein, fiber, and polyphenol-rich vegetables supports balanced meals.
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
120
gram
Miso
2
tablespoon
Brown rice
1
cup
Spinach
100
gram
Carrot
1
piece
Sesame oil
1
teaspoon
Onion, green
2
piece
Instructions
1
Cook the brown rice according to package instructions.
2
In a pan, heat sesame oil over medium heat and sauté sliced carrots and spinach until softened.
3
Add the tofu and edamame to the pan and cook until heated through.
4
Stir in the miso paste and mix until well combined.
5
Assemble the bowl by placing brown rice at the bottom, followed by the tofu, edamame, and vegetable mixture.
6
Top with sliced green onions before serving.
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Nutrition
520 kcal
Calories
26 g
Protein
64 g
Carbohydrates
9 g
Fiber
6 g
Sugar
16 g
Fat
3 g
Saturated fat
1.2 g
Salt
FAQ
What is in this bowl?
It’s a plant-based poke-style bowl with tofu, edamame, miso-seasoned toppings, and colorful vegetables.
Is it vegan and gluten-free?
It can be vegan; gluten-free if you choose gluten-free miso and ingredients—check labels.
How long does it take to make?
About 20–30 minutes, depending on prep.
How can I adapt it for different tastes or diet needs?
Try different proteins (e.g., tempeh or chickpeas), switch up vegetables, use gluten-free miso, and adjust seasoning.
Can I make it ahead for meal prep?
Yes—assemble components and refrigerate; reheat if needed before serving.
How should I store leftovers?
Store in an airtight container in the fridge for 1–2 days; tofu may change texture.
Does miso add probiotics or is it just flavor?
Miso provides a savory, fermented note and may contain small amounts of beneficial bacteria, depending on the product and cooking time.
Is it high in sodium?
Miso and soy products contain sodium; consider low-sodium miso or limit added sauces.
How can I boost protein or fiber?
Add more edamame or tofu, include beans, serve over brown rice or quinoa, and load up on extra vegetables.
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