Recipe description
June 15, 2026
Tempeh Bean Vegetable Stew
Wholesome tempeh bean vegetable stew supports gentle digestion
High Fiber
Fermented Foods
Protein Rich
90%
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
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
You indicated the following allergies:
We found the following allergens in the recipe ingredients: soy, celery, egg, tree_nut
This section will check whether the recipe contains ingredients that may conflict with your intolerances.
This section will show how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
This section will show how well the recipe aligns with selected health topics such as blood sugar, cholesterol or inflammation.
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
- Rich in fiber from legumes, vegetables, and leafy greens.
- Includes a variety of plant foods to support dietary diversity.
- Tempeh adds fermentation notes and plant-based protein.
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
Bean, kidney
24
tablespoon
Tomato
2
piece
Tomato, paste
2
tablespoon
Onion, red
1
piece
Garlic
3
piece
Carrot
2
piece
Celery
2
piece
Oil, olive
2
tablespoon
Stock powder
2
teaspoon
Thyme
1
teaspoon
Parsley
2
tablespoon
Salt
1
teaspoon
Pepper
0.5
teaspoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onion and minced garlic, sauté until translucent.
3
Stir in chopped carrot and cook for 3-4 minutes.
4
Add diced tomatoes, tempeh, red kidney beans, and chickpeas.
5
Pour in vegetable broth and bring to a boil.
6
Reduce heat and stir in leafy greens, cumin, salt, and black pepper.
7
Simmer for 20-25 minutes, stirring occasionally.
8
Taste and adjust seasoning if necessary before serving.
More Recipes For Your Gut
Nutrition
390 kcal
Calories
19 g
Protein
45 g
Carbohydrates
11 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
What is Tempeh Bean Vegetable Stew?
A hearty, plant-based stew with tempeh, beans, tomatoes, leafy greens, and colorful vegetables, high in fiber and gut-friendly compounds.
Is this recipe vegan or vegetarian?
It’s vegan; no animal products.
How long does it take to make?
About 40–55 minutes from start to finish, depending on prep and simmer time.
What are the main nutritional benefits?
High in fiber and plant protein from tempeh and beans, plus vitamins from vegetables and gut-friendly polyphenols.
Can I customize with different vegetables or beans?
Yes—swap in what you have and aim for a variety of fibers and colors.
What are good substitutions for tempeh if I don’t eat soy?
Try chickpeas, lentils, or diced firm tofu for protein, and adjust cooking times as needed.
How should I store leftovers?
Refrigerate in an airtight container for 3–4 days; freeze for longer storage.
Is the recipe gluten-free?
It can be gluten-free if you choose gluten-free tempeh and broth and check labels; some brands may contain gluten.
How should I serve it?
Serve on its own or with whole grains like brown rice, quinoa, or crusty whole-grain bread.
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.