Recipe description
October 3, 2026
Menopause Support Tempeh Sesame Soup
A warming fermented tempeh soup with sesame and gentle gut-friendly nourishment.
Fermented Foods
Protein Rich
Budget Friendly
87%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: soy, sesame, milk, peanut, celery, mustard, sulfites, lupin, shellfish, tree_nut
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: gluten,histamine, gluten, histamine
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Provides plant-based protein and fermented tempeh in a practical everyday meal.
- Combines several fiber-rich vegetables, mushrooms, garlic, ginger, and sesame.
- Balanced with protein, vegetables, seeds, and modest healthy fats without added sugar.
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
Tempeh
6
slice
Seed, sesame
2
tablespoon
Sesame oil
1
teaspoon
Ginger
1
tablespoon
Garlic
2
clove
Carrot
2
piece
Bok choy
2
cup
Shiitake
1
cup
Vegetable broth
3
cup
Soy sauce
1
tablespoon
Onion, spring
2
tablespoon
Instructions
1
Cut the tempeh into bite-sized cubes and toast the sesame seeds in a dry pan until golden; set both aside.
2
Heat the sesame oil in a large pot over medium heat and sauté the garlic and grated ginger for 1 minute until fragrant.
3
Add the sliced carrots and shiitake mushrooms and cook for 3-4 minutes, stirring occasionally.
4
Pour in the vegetable broth and soy sauce, bring to a gentle simmer, and cook for 8 minutes.
5
Add the tempeh cubes and simmer for another 5 minutes until heated through.
6
Stir in the bok choy and cook for 2-3 minutes until just tender.
7
Ladle the soup into bowls, sprinkle with toasted sesame seeds and sliced spring onion, and serve warm.
More Recipes For Your Gut
Nutrition
330 kcal
Calories
20 g
Protein
25 g
Carbohydrates
8 g
Fiber
8 g
Sugar
19 g
Fat
3 g
Saturated fat
2.1 g
Salt
FAQ
How many servings does this tempeh sesame soup make?
The recipe makes 2 servings.
Is this soup suitable for a vegan diet?
Yes, the listed ingredients are vegan. Check that the vegetable broth and tempeh are also labelled vegan.
Does this soup contain common allergens?
Yes. Tempeh and soy sauce contain soy, while sesame seeds and sesame oil contain sesame. Check labels for additional allergens.
How can I make the soup gluten-free?
Use gluten-free tempeh and replace regular soy sauce with gluten-free tamari. Check all product labels.
Can I prepare the soup in advance?
Yes. Cool it promptly, refrigerate it in a covered container, and use it within about 3 days.
Can I freeze tempeh sesame soup?
It can be frozen, although the bok choy may soften after thawing. Freeze in suitable containers and reheat thoroughly.
What can I use instead of bok choy?
You can use spinach, pak choi leaves, kale, or another quick-cooking leafy green.
How should I cook the tempeh before adding it?
Cut it into bite-sized cubes and add it directly to the simmering soup for the final 5 minutes, until heated through.
Does this soup treat menopause symptoms?
No. It is a balanced, plant-based meal containing tempeh, sesame, vegetables, and broth, but it is not a treatment for menopause symptoms.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.