Gut loving Tofu buddha bowl with miso noodles

The key to great gut health is a variety of plant-based foods with some prebiotic and probiotic rich foods.

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This colourful, plant based Buddha bowl is a great meal to target gut health. Buddha bowls are great meals to pick up when on the run but you can also make them at home!

Ingredient Breakdown

Firm Tofu/Edamame Beans – Plant-based protein, and phytoestrogen rich

Turmeric – A herb to support mucosal inflammation.

Avocados/Tahini – Healthy fats that support mucosal cells in the gut.

Miso Paste/Pickled Cabbage/Kimchi/Tamari – Probiotic rich foods

Buckwheat Noodles – A fibre source to feed the gut microbiome and build diversity.

Sliced Radish, Broccoli, Cauliflower – Diversity building veggies!

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Tips for this recipe...

Make it ahead. The components (Tofu, miso noodles, edamame mash) can all be prepped in advance for easy grab-and-assemble meals during the week.

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Gut loving Tofu budda bowl with miso noodles

Serves: 2

Prep Time: 10-15 minutes

Cook Time: 20-25 minutes

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Ingredients

For the marinaded Tofu and Cauliflower

Firm Tofu (around 250g), cut into chunks

1/4 small cauliflower, cut into small florets

1 tsp turmeric, ground

1 tbsp EVOO

For the Edamame/Avocado mash

1/4 cup edamame beans

1/2 avocado, flesh of

1 tsp lime juice

For the Miso Mushroom Noodles

100g buckwheat noodles

10 mushrooms, sliced

1 tbsp miso paste

1 tsp Tahini

1 tsp Tamari

Sea salt to season

Pinch chili flakes

To serve

2 tbsp Kimichi

2 tbsp pickled red cabbage

2 sliced radish

4 Broccoli florets, steamed lightly

2 tbsp cashew nuts

2 tsp sesame seeds,

Tamari, lime and coriander

Method

Preheat the oven to 180 dc. Coat the tofu and cauliflower in the turmeric and EVOO and bake in the oven until crisp (around 20-25 mins). Once ready, remove from the oven and set aside.

Using a pestle or mortal, mash the edamame beans with the avocado, lime juice, sea salt and chilli flakes.  Set aside.

Boil the noodles as instructed. Mix the miso with 200ml water in a pan over a gentle heat. Add the mushrooms and allow to soften, 2-3 minutes.  Add the tamari and tahini to the pan.  Mix in the noodles once ready.  

To assemble the bowl, add a serving of each of the noodles, marinaded cauliflower and tofu, edamame mash, pickled cabbage, sliced radish, broccoli, and kimchi. Serve with cashews, sesame seeds, lime juice, tamari and fresh coriander.

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