Recipe description
July 31, 2026
Pickled Cucumber Tofu Farro Bowl
Crunchy pickled cucumber adds tang to a gut-friendly tofu farro bowl.
Plant Based
Antioxidant Rich
Protein Rich
88%
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.
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Overall
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We found the following allergens in the recipe ingredients: wheat, soy, sulfites, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- High fiber from whole grains and cucumber supports digestion and fullness.
- Plant diversity with tofu, herbs, and olive oil adds polyphenols and varied fiber sources.
- Balanced with protein, healthy fats, and slow 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
200
gram
Cucumber
1
piece
Lime juice
2
teaspoon
Vinegar, white wine
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Oil, olive
1
tablespoon
Fresh herbs
1
tablespoon
Instructions
1
Cook farro according to package instructions until tender, then drain and set aside to cool slightly.
2
Slice cucumber thinly and place in a bowl. Add lime juice, white wine vinegar, salt, and black pepper. Toss gently and let sit for 10 minutes to pickle.
3
Press tofu to remove excess water, then cut into cubes. Lightly pan-fry in olive oil until golden on all sides.
4
In a large bowl, combine cooked farro, pickled cucumber, and pan-fried tofu. Toss gently.
5
Garnish with fresh herbs and serve immediately or chilled.
More Recipes For Your Gut
Nutrition
430 kcal
Calories
16 g
Protein
85 g
Carbohydrates
7 g
Fiber
3 g
Sugar
11 g
Fat
2 g
Saturated fat
1.2 g
Salt
FAQ
What are the main nutritional benefits of this bowl?
It combines fiber from farro and cucumber with plant-based protein from tofu, plus healthy fats from olive oil.
How long does it take to make?
Approximately 40–50 minutes total, including cooking, pickling, and assembling.
Is this vegan/vegetarian?
Yes, it is vegan and suitable for vegetarians.
Can I meal-prep this in advance?
Yes; you can cook the farro and tofu ahead, pickle the cucumber, then assemble later. Add fresh herbs just before serving.
How should leftovers be stored?
Refrigerate in an airtight container up to 3 days. Keep the pickled cucumber in its liquid; store farro and tofu separately if possible.
Is the recipe gluten-free?
Not gluten-free because farro contains gluten. If needed, substitute with quinoa, millet, or brown rice.
What allergens should I be aware of?
Contains gluten (farro) and soy (tofu). Check any additional ingredients in the pickling liquid if you have allergies.
Can I substitute tofu with another protein?
Yes; chickpeas, tempeh, or edamame can work, but tofu provides the intended texture.
How tangy is the pickle? How can I adjust the acidity?
The pickle is bright and light; reduce lime juice or vinegar to lessen acidity, or drain the cucumber more before serving.
Any tips for serving or flavor variations?
Add extra herbs, lemon zest, or chili flakes for extra flavor; serve now or chill for a cooler version.
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