The key to great gut health is a variety of plant-based foods with some prebiotic and probiotic rich foods.
I'm Nathalie Gudgeon
Functional Nutritionist & Recipe Developer
This colourful, nutrient-packed Buddha bowl is a total game-changer for your gut health. It’s loaded with fibre, probiotics, and healthy fats—all the good stuff to keep your digestion happy while still tasting amazing. Plus, it looks like something straight out of a fancy café, but you can whip it up at home with minimal effort!
Ingredient Breakdown: Why Your Gut Will Love This
Firm Tofu – A great plant-based protein, plus it’s packed with calcium for strong bones.
Cauliflower – Full of fibre and prebiotics to keep your gut bacteria thriving.
Turmeric – Anti-inflammatory and great for digestion.
Olive Oil – Healthy monounsaturated fats that support heart and gut health.
Edamame Beans – A fantastic source of plant-based protein and fiber.
Avocado – Full of healthy fats that support digestion and keep your skin glowing.
Miso Paste – A probiotic powerhouse that’s amazing for gut health.
Noodles – A comforting base for the bowl—go for whole grain or soba for extra fibre.
Mushrooms – Rich in prebiotics that feed your gut bacteria.
Pickled Cabbage – Probiotics galore! These help balance gut bacteria and aid digestion.
Sliced Radish, Broccoli, Kale – Crunchy, fibre-rich veggies that keep everything moving smoothly.
Tips for Nailing this recipe!
Press your tofu! If you have time, press the tofu for 15-20 minutes before baking—it makes it crispier and helps it soak up flavour better.
Get that perfect crunch. Bake the cauliflower and tofu on a lined tray, spaced out so they crisp up instead of steaming.
Miso magic. Never boil miso—it kills the gut-friendly probiotics! Keep it on low heat when mixing with water.
Make it ahead. The components (tofu, cauliflower, miso noodles, edamame mash) can all be prepped in advance for easy grab-and-assemble meals during the week.
Gut loving Tofu budda bowl with miso noodles
Serves: 2
Prep Time: 10-15 minutes
Cook Time: 20-25 minutes
Ingredients
½ block firm Tofu (around 250g), cut into chunks
½ small cauliflower, cut into small florets
1 tsp turmeric, ground
1 tsp olive oil
¼ cup edamame beans
¼ avocado, flesh of
1 tsp lime juice
Pinch chili flakes
Method
Coat the tofu and cauliflower in the turmeric and olive oil and bake in the oven until crisp (around 20-25 mins at 180 dc). Once ready, remove from the oven and set aside.
Using a pestle or mortal, mash the edamame beans with the avocado, lime juice and seasoning. 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. Once cooked, 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 kale and sauerkraut. Serve with the cashew, sesame seeds, seasoning and fresh coriander. Add extra lime juice or tamari to serve if desired.
Comments