Recipe description
June 12, 2026
Quinoa Bowl with Tempeh and Fermented Slaw
Nourishing digestion with quinoa, tempeh, and tangy fermented slaw.
Fermented Foods
Protein Rich
High Fiber
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 quinoa and fermented slaw, supporting gut transit.
- Fermented tempeh and slaw introduce beneficial microbes and tangy flavor.
- Diverse plant ingredients provide polyphenols and dietary variety.
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
Quinoa
1
cup
Tempeh
200
gram
Fermented vegetables
1
cup
Cabbage, red
1
bowl
Carrot
1
piece
Lime
1
piece
Oil, olive
2
tablespoon
Instructions
1
Rinse the quinoa under cold water and then cook it according to package instructions.
2
While the quinoa is cooking, cube the tempeh and sauté it in olive oil until golden.
3
Shred the red cabbage and grate the carrot.
4
In a bowl, mix the shredded cabbage, grated carrot, and fermented vegetables.
5
Once the quinoa is cooked, fluff it with a fork and combine it with the sautéed tempeh.
6
Serve the quinoa and tempeh mixture topped with the fermented slaw and a squeeze of lime.
More Recipes For Your Gut
Nutrition
620 kcal
Calories
28 g
Protein
64 g
Carbohydrates
9 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
1.3 g
Salt
FAQ
What makes this quinoa bowl balanced and gut-friendly?
It pairs fiber-rich quinoa, protein-packed tempeh, and a tangy fermented slaw, providing texture variety and diverse plant fibers that support a gentle gut rhythm.
Is this recipe vegan and gluten-free?
Yes, it is vegan. It can be gluten-free if you use gluten-free slaw ingredients and sauces and avoid gluten-containing additions.
How do I cook quinoa and tempeh for a quick meal?
Rinse quinoa and simmer in water at a 2:1 ratio until fluffy; slice tempeh and pan-fry until golden.
How long do leftovers keep, and how should I store them?
Store in an airtight container in the fridge for about 3–4 days; keep the dressing separate if possible.
Can I customize this recipe for allergies or different tastes?
Yes. Swap tempeh with chickpeas or lentils for soy-free protein; use gluten-free ingredients for a gluten-free version; adjust vegetables and spices to taste.
What prebiotic fibers does this dish provide, and why are they good for the gut?
Quinoa and the slaw’s vegetables supply diverse fibers that feed gut bacteria; the fermented slaw adds tang and can contribute live cultures when prepared appropriately.
Can I meal-prep this for the week?
Yes. Cook components in advance, store separately, and assemble bowls when ready to eat.
How can I adjust flavor without adding a lot of salt or sugar?
Boost flavor with citrus juice, vinegar, fresh herbs, garlic, and spices; a small amount of olive oil also helps.
What are good substitutes if I can’t find tempeh or fermented slaw?
For tempeh, try roasted chickpeas or lentils (or firm tofu); for fermented slaw, use a crunchy cabbage-carrot slaw with a tangy dressing, or add store-bought sauerkraut or kimchi if it fits your diet.
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