Recipe description
October 6, 2026
Miso Sesame Tofu Farro Salad
A fiber-rich, plant-forward salad with fermented miso and satisfying sesame flavor.
High Fiber
Fermented Foods
Vegan
86%
General Gut Health Match
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We found the following allergens in the recipe ingredients: wheat, soy, sulfites, egg, tree_nut, sesame
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from farro, vegetables, and sesame seeds.
- Combines tofu, whole grains, seeds, and colorful vegetables for plant-based variety.
- Includes fermented miso alongside protein, healthy fats, and slow-digesting carbohydrates.
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
Farro
1
cup
Tofu
4
slice
Miso
2
tablespoon
Seed, sesame
2
tablespoon
Sesame oil
2
teaspoon
Soy sauce
1
tablespoon
Vinegar
1
tablespoon
Cucumber
1
bowl
Carrot
1
piece
Spinach
2
tablespoon
Onion, spring
2
cup
Instructions
1
Rinse the farro and cook it in salted boiling water for 20-25 minutes until tender but chewy. Drain and let cool slightly.
2
Pat the tofu slices dry, cut into cubes, and pan-fry in a lightly oiled skillet over medium-high heat for 6-8 minutes until golden on all sides.
3
In a small bowl, whisk together the miso, soy sauce, sesame oil, and rice vinegar to make the dressing.
4
Toast the sesame seeds in a dry pan over medium heat for 2-3 minutes until fragrant, stirring often.
5
Thinly slice the cucumber, grate the carrot, chop the spinach, and finely slice the spring onions.
6
In a large bowl, combine the farro, cucumber, carrot, spinach, and spring onions. Add the dressing and toss to coat evenly.
7
Divide the salad between two bowls, top with the crispy tofu cubes, sprinkle with toasted sesame seeds, and serve.
More Recipes For Your Gut
Nutrition
485 kcal
Calories
21 g
Protein
61 g
Carbohydrates
11 g
Fiber
6 g
Sugar
20 g
Fat
3 g
Saturated fat
2.3 g
Salt
FAQ
How many servings does this miso sesame tofu farro salad make?
The recipe makes 2 servings.
How long should I cook the farro?
Rinse it and simmer it in salted boiling water for 20–25 minutes, until tender but still chewy.
Can I make this salad ahead of time?
Yes. Cook the farro and tofu ahead, then refrigerate the components separately and assemble before serving.
How long can leftovers be stored?
Store leftovers in a sealed container in the refrigerator and use them within 2 days. Keep the salad chilled.
Is this farro salad vegan?
Yes, the listed ingredients are plant-based. Check the labels of the miso, soy sauce, and other packaged ingredients if needed.
Is farro gluten-free?
No. Farro is a type of wheat and contains gluten. Use a suitable gluten-free grain, such as quinoa, if necessary.
Can I replace the tofu?
You can replace it with another firm plant-based protein, such as tempeh or edamame, adjusting the cooking time as needed.
What allergens are present in this salad?
The recipe contains soy and sesame, and farro contains wheat and gluten. Check product labels for additional allergens.
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