Recipe description
June 10, 2026
Tofu Seaweed Rice Bowl
A fiber-rich tofu seaweed rice bowl supporting gentle digestion.
92%
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 vegetables, seaweed, and whole grains.
- Includes colorful plant foods that support dietary diversity.
- Balanced protein from tofu with 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
Seaweed
20
gram
Rice, brown
150
gram
Carrot
1
piece
Capsicum, green
1
piece
Soy sauce
2
tablespoon
Oil, olive
1
tablespoon
Instructions
1
Cook brown rice according to package instructions.
2
In a pan, heat olive oil over medium heat and sauté diced carrot and chopped capsicum until tender.
3
Add diced tofu and seaweed to the pan, cooking until the tofu is golden.
4
Pour in soy sauce and stir to combine all ingredients.
5
Serve the sautéed mixture over the cooked brown rice.
More Recipes For Your Gut
Nutrition
520 kcal
Calories
26 g
Protein
60 g
Carbohydrates
9 g
Fiber
6 g
Sugar
16 g
Fat
3 g
Saturated fat
1.0 g
Salt
FAQ
What is a tofu seaweed rice bowl and why is it gut-friendly?
It’s a plant-based bowl with tofu (protein), fiber-rich grains like rice, and seaweed, plus colorful vegetables that supply minerals and polyphenols to support digestion and gut health.
Is it suitable for vegetarians or vegans?
Yes, it’s vegan.
Can I customize it for different dietary needs?
Yes. Use different grains (brown rice, quinoa), swap vegetables, and choose gluten-free sauces; check ingredient labels.
How much protein is in a serving?
Protein mainly comes from tofu; a typical serving provides a meaningful amount of plant-based protein, especially if combined with other protein sources.
Are there iodine concerns with seaweed?
Seaweed contains iodine. If you have thyroid issues or take iodine medications, limit portions and consult a clinician.
How should I store leftovers?
Cool promptly and store in an airtight container in the fridge for 2–3 days; reheat gently.
What add-ins or substitutions do you recommend?
Add more vegetables, avocado, or seeds; you can swap tofu for tempeh or chickpeas and vary the seaweed types.
Can I batch-cook this for busy days?
Yes—cook grains and tofu ahead, keep components separate, and assemble when ready to eat.
What allergens should I watch for?
Contains soy (tofu) and seaweed; check sauces for gluten or sesame and choose alternatives if needed.
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