Recipe description
June 15, 2026
Tofu Scramble with Black Beans
A fiber-rich, plant-powered scramble to support gentle digestion.
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.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: soy, sulfites, tree_nut
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients:
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and vegetables.
- 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
1
slice
Bean, black
8
tablespoon
Onion
1
piece
Bell Pepper
1
piece
Garlic
2
piece
Oil, olive
1
tablespoon
Seed, cumin
1
tablespoon
Turmeric
1
teaspoon
Paprika powder
1
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Cilantro
2
tablespoon
Lime
1
piece
Avocado
1
piece
Nutritional yeast
1
teaspoon
Instructions
1
Heat olive oil in a large skillet over medium heat.
2
Add diced onion and red bell pepper to the skillet, sauté until soft.
3
Crumble tofu into the skillet and stir to combine.
4
Add black beans, spinach, curry powder, salt, and pepper, stir until heated through.
5
Garnish with fresh parsley before serving.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
20 g
Protein
50 g
Carbohydrates
12 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
1.0 g
Salt
FAQ
What are the main benefits of tofu scramble with black beans?
It provides plant-based protein and fiber, supports regular digestion, and fits vegetarian or flexible eating patterns.
Is this dish vegan and gluten-free?
It's vegan by default; to keep it gluten-free, use gluten-free soy sauce or tamari and check all seasonings.
How long does it take to make?
About 15–25 minutes from prep to plate, depending on portions and equipment.
Can I make it ahead for meal prep?
Yes. Refrigerate leftovers for 3–4 days; reheat on the stove or in the microwave.
What should I use if I can't have tofu or soy?
Try chickpeas or other beans for protein; if avoiding soy, omit the tofu and use beans instead.
How can I customize toppings and flavors?
Add avocado, salsa, chopped greens, herbs, and hot sauce; adjust spices to taste.
How should I store and reheat leftovers?
Store in an airtight container in the fridge; reheat until hot on the stove or in the microwave.
Can I freeze it?
You can freeze leftovers, but texture may change; thaw in the fridge and reheat gently.
What are good serving ideas for this dish?
Serve with whole-grain toast, brown rice, or tortillas, plus salsa or avocado on top.
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.