Recipe description
June 26, 2026
Endive stir-fry with tofu
Crisp endive and tofu in a quick, fiber-friendly stir-fry.
Plant Based
Vegan
Vegetarian
90%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from endive and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein from tofu and a light sauce to support steady energy.
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
Endive
2
bowl
Tofu
200
gram
garlic
2
clove
Soy sauce
2
teaspoon
Oil, olive
1
tablespoon
Bell Pepper
1
piece
Carrot
1
piece
Instructions
1
Slice the tofu into bite-sized cubes and set aside.
2
Chop the garlic, bell pepper, and carrot into small pieces.
3
Heat olive oil in a wok over medium heat.
4
Add garlic to the wok and stir-fry for 1 minute until fragrant.
5
Add the tofu cubes and stir-fry for 3-4 minutes until lightly golden.
6
Add bell pepper and carrot, and stir-fry for another 3-4 minutes.
7
Add the endive and soy sauce, and stir-fry for an additional 2 minutes.
8
Remove from heat and serve warm.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
22 g
Protein
42 g
Carbohydrates
7 g
Fiber
7 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are endives and where can I find them?
Endives are pale-green, slightly bitter leafy greens. They’re usually sold in the produce section of grocery stores or at farmers markets; look for firm, fresh leaves.
Is this dish vegan and gluten-free?
It’s plant-based since it uses tofu, and can be vegan. To keep it gluten-free, use a gluten-free soy sauce or tamari and check other sauce ingredients.
What kind of tofu should I use, and should I press it?
Extra-firm tofu works best for crisp texture. Press it for 15–30 minutes to remove moisture before cooking.
How should I store leftovers?
Refrigerate in an airtight container for up to 2–3 days. Reheat gently on the stove or in a microwave.
Can I customize the vegetables?
Yes. You can mix in other vegetables like broccoli, bell peppers, mushrooms, or carrots alongside endive.
What should I serve with this dish?
Serve with cooked rice, quinoa, or noodles, plus a side like a simple green salad if you like.
How do I prevent the greens from getting soggy?
Stir-fry quickly over high heat and add endive near the end so it stays crisp.
How can I make a lower-sodium or lighter version?
Use less oil, use a low-sodium soy sauce or tamari, and check other seasoning.
Is this suitable for kids or people with soy allergies?
It’s soy-based, so avoid if there is a soy allergy. If not, cut tofu into small pieces and adjust the sauce to taste for kids.
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