Recipe description
June 10, 2026
Ginger Garlic Tofu Stir-Fry
Ginger Garlic Tofu Stir-Fry for Gentle Gut Health and Digestion Support
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from vegetables and tofu protein.
- Colorful plant ingredients supply polyphenols and dietary diversity.
- Balanced with protein, healthy fats, and fiber-rich carbohydrates for quick meals.
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
Tofu
400
gram
Ginger
20
gram
Garlic
4
clove
Soy sauce
4
tablespoon
Broccoli
150
gram
Carrot
100
gram
Capsicum, red
100
gram
Oil, olive
2
tablespoon
Onion, green
2
piece
Instructions
1
Press the tofu to remove excess moisture and cut it into cubes.
2
Heat olive oil in a wok or large pan over medium-high heat.
3
Add the ginger and garlic, stir-frying until fragrant.
4
Add the cubed tofu and cook until golden brown.
5
Stir in the broccoli, carrot, and bell pepper, cooking until tender.
6
Pour in the soy sauce and stir to combine.
7
Garnish with chopped green onions before serving.
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Nutrition
400 kcal
Calories
25 g
Protein
46 g
Carbohydrates
7 g
Fiber
8 g
Sugar
14 g
Fat
2 g
Saturated fat
1.5 g
Salt
FAQ
What are the main ingredients in Ginger Garlic Tofu Stir-Fry?
Tofu with vegetables, fresh ginger and garlic, and a light stir-fry sauce. It’s plant-forward and adaptable with seasonal produce.
Is this dish vegan?
Yes. It’s plant-based. Check sauce labels for any animal-derived ingredients.
How can I make it gluten-free?
Use gluten-free soy sauce (tamari) or coconut aminos; verify all sauce components are gluten-free.
How should I store leftovers and reheat?
Refrigerate within two hours; leftovers keep 3–4 days. Reheat on the stovetop or in a microwave.
Can I use other proteins?
Yes—tempeh, chickpeas, or edamame are good substitutes. Cooking times may vary.
How can I adjust the flavor or heat level?
Increase or decrease ginger and garlic to taste; add more ginger for warmth or reduce for milder flavor.
What sides pair well with it?
Whole grains such as brown rice, quinoa, or barley; add extra greens or vegetables if you like.
Is it high in sodium?
Sodium can be high if you use regular soy sauce. To lower it, use low-sodium soy sauce and limit added salt.
Can I prep this ahead?
Yes—press the tofu and chop vegetables in advance; store separately and assemble quickly when ready to cook.
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