Recipe description
February 20, 2026
Tempeh Stir-Fry with Broccoli and Garlic
A gut-friendly tempeh stir-fry to support digestion and fiber
Fermented Foods
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 broccoli and tempeh.
- Includes fermented tempeh and garlic for gut-friendly flavor and polyphenols.
- One-skillet preparation with vegetables delivers balance of protein, fiber, and micronutrients.
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
1
slice
Broccoli
1
tablespoon
Garlic
1
clove
Instructions
1
Heat olive oil in a skillet over medium heat.
2
Add chopped garlic and sauté for about 1 minute until fragrant.
3
Cut the tempeh into cubes and add to the skillet, cooking for about 5 minutes until golden.
4
Add broccoli florets and continue to stir-fry for another 5-7 minutes until tender-crisp.
5
Pour in the soy sauce and season with black pepper, mixing well.
6
Serve hot and enjoy your gut-friendly meal.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
27 g
Protein
28 g
Carbohydrates
7 g
Fiber
5 g
Sugar
14 g
Fat
3 g
Saturated fat
1.0 g
Salt
FAQ
What makes tempeh a good plant-based protein option?
Tempeh is a fermented soy product that provides protein and fiber and can be gentler on digestion for some people.
How should I cut and cook the broccoli for best texture?
Slice broccoli into florets and stir-fry until bright green and crisp-tender to keep crunch.
How long does this recipe take to make?
About 15–20 minutes from start to finish.
Can I customize this with other vegetables?
Yes. You can swap broccoli for other quick-cooking veggies like snap peas or bell peppers with similar cooking times.
Is this recipe gluten-free?
It is gluten-free if you use a gluten-free soy sauce or tamari.
How do I prevent the tempeh from crumbling or drying out?
Slice evenly, pat dry, and sear well to brown before adding the sauce.
What are the potential digestive benefits of this dish?
Tempeh provides plant-based protein with a fermentation note; garlic has prebiotic properties; broccoli adds fiber and polyphenols, supporting gut-friendly eating.
How should I store leftovers?
Cool, refrigerate in an airtight container for up to 3–4 days and reheat gently.
Can I make this milder or spicier for kids?
Yes. Reduce garlic or omit chili sauce, and adjust seasonings to taste.
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