Recipe description
July 27, 2026
Tempeh Tofu Barley Bowl
A fiber-forward bowl pairing tempeh, tofu, and barley for gut-friendly nourishment.
High Protein
High Omega-3
Easy Recipe
92%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: soy, sulfites, egg, tree_nut, sesame
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Takes about 2 minutes.
Why this recipe fits you
- Fiber-rich barley and soy-based proteins support gut health.
- Fermented tempeh adds beneficial microbes without relying on dairy.
- Diverse plant flavors and whole ingredients promote satiety and 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
Tempeh
200
gram
Tofu
200
gram
Barley
1
cup
Oil, olive
2
tablespoon
Garlic
2
clove
Soy sauce
1
tablespoon
Oil, sesame
1
teaspoon
Onion, green
2
piece
Seed, sesame
1
teaspoon
Lime juice
1
teaspoon
Instructions
1
Rinse the barley under cold water and cook according to package instructions until tender, about 30-40 minutes. Drain and set aside.
2
While the barley cooks, press and cube the tofu and tempeh into bite-sized pieces.
3
Heat olive oil in a skillet over medium heat. Add garlic and sauté for 30 seconds until fragrant.
4
Add tofu and tempeh to the skillet. Cook for 5-7 minutes, flipping occasionally, until lightly browned.
5
Drizzle soy sauce and sesame oil over the tofu and tempeh. Stir to coat and cook for 2 more minutes.
6
Slice the green onions thinly. Set aside for garnish.
7
To assemble, divide cooked barley between two bowls. Top with the cooked tofu and tempeh mixture.
8
Garnish with green onions, sesame seeds, and a squeeze of lime juice. Serve immediately.
More Recipes For Your Gut
Nutrition
520 kcal
Calories
34 g
Protein
60 g
Carbohydrates
7 g
Fiber
3 g
Sugar
28 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
Is this recipe vegan?
Yes. It uses tempeh, tofu, barley and vegetables with no animal products.
Does it contain gluten?
Yes, barley contains gluten. It’s not gluten-free unless you substitute with a gluten-free grain like quinoa or rice.
How many servings does it make?
2 servings.
Can I swap in different vegetables?
Yes. Use seasonal vegetables or your favorites.
How long does it take to make?
About 40–50 minutes from start to finish.
Is it suitable for soy allergies?
It contains soy (tempeh and tofu). If you’re allergic, omit soy products and use beans or chickpeas as a substitute.
How should I store leftovers?
refrigerate in an airtight container for up to 3 days and reheat before serving.
What are the main nutritional benefits?
Good plant-based protein from tempeh and tofu; fiber from barley; healthy fats from olive and sesame oils.
Can I freeze the dish?
Freezing cooked barley can affect texture. It’s best to refrigerate and reheat leftovers.
How can I adjust the flavor or spices?
Add herbs, lime juice, sesame oil, and adjust soy sauce or chili to taste.
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