Recipe description
June 12, 2026
Udon Noodles with Tofu and Fermented Vegetables
Comforting udon with tofu and fermented vegetables supports gut diversity.
Fermented Foods
82%
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
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
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We found the following allergens in the recipe ingredients: soy, sulfites, mustard, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in plant protein from tofu and dietary fiber from vegetables and fermented vegetables.
- Varied plant ingredients promote gut-diversity and polyphenol intake.
- Quick, balanced bowl with protein, fiber, and tangy fermented flavors.
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
Udon noodles
200
grams
Tofu
200
grams
Fermented vegetables
1
cup
Soy sauce
2
tablespoon
Sesame oil
1
tablespoon
Onion, green
2
pieces
Garlic
2
cloves
Ginger
1
teaspoon
Vegetable broth
500
ml
Instructions
1
Cook the udon noodles according to package instructions, then drain and set aside.
2
In a large pan, heat sesame oil over medium heat.
3
Add minced garlic and ginger to the pan, sautéing until fragrant.
4
Add diced tofu and cook until golden brown.
5
Pour in vegetable broth and bring to a simmer.
6
Stir in the cooked udon noodles and toss to combine.
7
Add soy sauce and chopped green onions.
8
Remove from heat and serve topped with fermented vegetables.
More Recipes For Your Gut
Nutrition
460 kcal
Calories
22 g
Protein
70 g
Carbohydrates
6 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
1.2 g
Salt
FAQ
Is this dish vegan?
Tofu and vegetables are vegan, but check the udon noodles for egg or dairy ingredients.
Is this gluten-free?
Only if you use gluten-free udon noodles; many udon noodles contain wheat.
How long does it take to prepare?
About 20–30 minutes from start to finish.
What are the fermented vegetables in this recipe?
Common options are pickled cabbage, carrots, or peppers; they add fiber and tang, but watch the salt level.
Can I prep this in advance or meal-prep it?
Yes. Cook the noodles separately, combine with tofu and vegetables when serving, and refrigerate leftovers for 2–3 days.
How can I adapt this for different diets?
For gluten-free, use gluten-free noodles; for soy-free, swap tofu for chickpeas or white beans and omit or use gluten-free tamari instead of soy sauce; add more vegetables for fiber.
What are the health benefits?
Provides plant protein, dietary fiber, and polyphenols; fermented vegetables can support gut diversity when included as part of a varied diet.
Are there any common allergens to note?
Yes—this dish can contain gluten (udon), soy (tofu, soy sauce), and sesame if used; check labels and substitute as needed.
How should I store leftovers and reheat?
Refrigerate in a sealed container; best within 2–3 days; reheat on the stove with a splash of water or in the microwave.
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