Recipe description
October 9, 2026
Tempeh Tofu Brown Rice Bowl
A satisfying plant-based bowl with fermented tempeh, tofu, and wholesome fiber
Vegan
Plant Based
Fermented Foods
88%
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: wheat, egg, tree_nut, soy, sulfites, sesame
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Takes about 2 minutes.
Why this recipe fits you
- Combines fermented tempeh, tofu, vegetables, and whole-grain brown rice.
- Provides fiber and plant diversity from brown rice, carrot, broccoli, onion, garlic, ginger, and sesame.
- Balances plant protein, complex carbohydrates, and healthy fats in a practical one-bowl meal.
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
Rice, brown
1
cup
Tempeh
4
slice
Tofu
4
slice
Carrot
2
piece
Broccoli
2
tablespoon
Onion, spring
1
cup
Garlic
2
clove
Ginger
0.25
cup
Soy sauce
2
teaspoon
Oil, sesame
1
tablespoon
Seed, sesame
1
tablespoon
Instructions
1
Rinse the brown rice and cook it according to package directions until tender, about 30 minutes.
2
While the rice cooks, cut the tempeh and tofu into bite-sized pieces.
3
Heat the sesame oil in a large pan over medium heat. Add the garlic and ginger and sauté for 1 minute until fragrant.
4
Add the tempeh and tofu pieces and cook for 5-6 minutes, turning occasionally, until lightly golden.
5
Add the sliced carrot and broccoli florets and stir-fry for 4-5 minutes until crisp-tender.
6
Stir in the soy sauce and cook for 1 more minute, coating everything evenly. Season with a pinch of black pepper if desired.
7
Divide the cooked brown rice between two bowls, top with the tempeh-tofu vegetable mixture, and finish with sliced spring onion and a sprinkle of sesame seeds.
More Recipes For Your Gut
Nutrition
610 kcal
Calories
29 g
Protein
79 g
Carbohydrates
12 g
Fiber
8 g
Sugar
22 g
Fat
4 g
Saturated fat
1.8 g
Salt
FAQ
Is this tempeh tofu brown rice bowl vegan?
Yes, the listed ingredients are plant-based. Check the labels of the tempeh, tofu, and soy sauce for any added animal-derived ingredients.
How many servings does this recipe make?
It makes two servings.
How long does this bowl take to prepare?
It takes about 30 minutes for the rice to cook, plus a few minutes for chopping and stir-frying.
Can I use brown rice that is already cooked?
Yes. Use about two portions of cooked brown rice and warm it before serving.
Can I replace tempeh or tofu?
You can replace either with extra tofu, tempeh, edamame, or another suitable plant-based protein.
Is this bowl gluten-free?
It can be, but regular soy sauce may contain wheat. Use certified gluten-free tamari and check all ingredient labels.
How should I store leftovers?
Refrigerate the rice and topping in airtight containers and use them within 2–3 days. Reheat thoroughly before eating.
Can I add other vegetables?
Yes. Bell pepper, mushrooms, cabbage, or snap peas can be added, adjusting the cooking time as needed.
What should I do if I have a soy allergy?
Avoid this recipe because tempeh, tofu, and soy sauce contain soy. Choose a different recipe and check labels carefully.
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