Recipe description
July 10, 2026
Tofu Pineapple Peanut Lime Pokebowl
A bright, fiber-friendly poke bowl for steady digestion.
Plant Based
Protein Rich
90%
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, peanut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from tofu, pineapple, vegetables, and peanuts.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, healthy fats, and slow carbohydrates.
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
Pineapple
1
bowl
Peanut butter
2
tablespoon
Lime
1
piece
Vegetables (e.g., bell pepper, cucumber)
1
cup
Rice, brown
1
cup
Instructions
1
Cook the brown rice according to package instructions.
2
While the rice cooks, prepare the tofu by cubing it and pan-frying until golden brown.
3
Chop the pineapple and vegetables into bite-sized pieces.
4
In a bowl, combine the cooked rice, tofu, pineapple, vegetables, and peanut butter.
5
Squeeze the lime over the dish and mix well before serving.
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Nutrition
520 kcal
Calories
22 g
Protein
60 g
Carbohydrates
9 g
Fiber
15 g
Sugar
22 g
Fat
4 g
Saturated fat
0.8 g
Salt
FAQ
What are the main ingredients in this Tofu Pineapple Peanut Lime Pokebowl?
Tofu, pineapple, peanuts, lime, and a mix of vegetables and grains; you can swap in your favorites.
How long does it take to make this poke bowl?
About 15–25 minutes, depending on whether you use pre-cooked grains and ready-to-eat vegetables.
Is this dish gut-friendly?
Yes. It offers fiber from vegetables and pineapple and plant-based protein, and is generally easy to digest.
Is the recipe vegan and dairy-free?
Yes—it's plant-based and dairy-free; check sauces for hidden non-vegan ingredients.
I have peanut or soy allergies. What substitutions work well?
For peanut allergy, swap in roasted pumpkin or sunflower seeds; for soy allergy, replace tofu with chickpeas or other beans, or grilled vegetables.
How should I store leftovers?
Refrigerate in an airtight container and eat within 2–3 days; keep the dressing separate to prevent sogginess.
Can I customize with other grains or vegetables?
Yes—try quinoa, rice, or cauliflower rice and add your favorite vegetables or greens.
Is the dish gluten-free?
It can be gluten-free if you use gluten-free sauces and grains; check labels and use tamari if needed.
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