Recipe description
June 28, 2026
Quick tofu stir-fry
A quick, fiber-rich tofu stir-fry that supports gentle digestion.
Quick Meal
Easy Recipe
92%
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: soy, sulfites, tree_nut, sesame
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from vegetables and tofu.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, fiber, and healthy fats for 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
Tofu
200
gram
Broccoli
150
gram
Bell Pepper
1
piece
Carrot
1
piece
Spinach
100
gram
Soy sauce
2
tablespoon
Oil, olive
2
tablespoon
Garlic
2
clove
Ginger
1
tablespoon
Seed, sesame
1
tablespoon
Instructions
1
Cut the tofu into bite-sized cubes and set aside.
2
Chop the broccoli into small florets.
3
Slice the bell pepper and carrot into thin strips.
4
Heat olive oil in a large pan or wok over medium heat.
5
Add minced garlic and grated ginger, and sauté until fragrant.
6
Add the chopped tofu and cook until golden brown.
7
Stir in the broccoli, bell pepper, and carrot, cooking until the vegetables are tender.
8
Pour in the soy sauce and mix well.
9
Finally, add the spinach and sesame seeds, stirring until the spinach wilts.
10
Serve hot with your choice of whole grains or a salad.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
22 g
Protein
38 g
Carbohydrates
9 g
Fiber
7 g
Sugar
14 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is this dish vegan/vegetarian-friendly?
Yes. It uses tofu and vegetables. Check sauces for animal ingredients; use vegan-friendly soy sauce if needed.
What type of tofu should I use?
Firm or extra-firm tofu works best; press it to remove moisture before cooking.
Can I make it gluten-free?
Yes—use tamari or gluten-free soy sauce and check all ingredients.
How can I boost the protein content?
Add more tofu or include protein-rich sides like tempeh or edamame; serve with quinoa or brown rice.
Which vegetables are best?
A mix of crunchy and leafy veggies (e.g., bell peppers, broccoli, carrots, snap peas, kale or spinach) for variety.
How long does it take to cook?
About 15–20 minutes total; tofu browns in 5–7 minutes; vegetables cook 3–5 minutes until crisp-tender.
Is this dish good for gut health?
Yes, thanks to diverse fiber types from vegetables and whole grains; pairing with whole grains or a simple salad adds fiber variety.
How should I store and reheat leftovers?
Refrigerate leftovers in an airtight container for up to 3–4 days; reheat in a skillet or microwave until hot.
What should I serve it with?
Pair it with whole grains (brown rice, quinoa) or a simple green salad; a sprinkle of sesame seeds adds crunch.
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