Crispy baked tofu, a bold peanut sauce, and a pile of vegetables make this bowl feel more like a treat than a health food. Tofu's isoflavones get metabolized by gut bacteria into beneficial compounds, and the vegetables bring their own fiber diversity to the plate. This is a weeknight dinner that happens to check a lot of gut-health boxes without trying too hard.
Ingredients
- 400g firm tofu, pressed and cubed
- 2 tbsp cornstarch
- 2 tbsp neutral oil
- 2 cups shredded cabbage or slaw mix
- 1 cup shredded carrots
- 1 cup cooked brown rice
- Peanut sauce: 3 tbsp peanut butter, 2 tbsp soy sauce, 1 tbsp rice vinegar, 1 tsp honey, 1 tsp chili garlic sauce, 3-4 tbsp warm water
Instructions
- Preheat oven to 220C. Toss pressed tofu cubes with cornstarch until lightly coated. Spread on a baking sheet, drizzle with oil.
- Bake 20-25 minutes, flipping once, until golden and crisp on the edges.
- Whisk peanut sauce ingredients together, adding water until pourable.
- Divide rice between bowls. Top with cabbage, carrots, and crispy tofu. Drizzle generously with peanut sauce.
Nutrition Facts (per serving)
| Calories | 480 |
| Total fat | 24g |
| Total carbohydrates | 48g |
| Dietary fiber | 9g |
| Protein | 22g |
| Sodium | 720mg |
Why This Is Good for Your Gut
Tofu provides isoflavones metabolized by gut bacteria into beneficial equol. Cabbage's glucosinolates are converted into anti-inflammatory isothiocyanates. Carrots add pectin, a soluble prebiotic fiber. Brown rice, especially cooled from the day before, adds resistant starch.
Press the tofu properly, at least 15 minutes under something heavy. It's the difference between crispy and soggy.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.