Recipe description
October 6, 2026
Tempeh Tofu Farro Bowl
A hearty plant-based bowl with fermented tempeh, tofu, and fiber-rich farro
Fermented Foods
High Fiber
Protein Rich
84%
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, soy, sulfites, tree_nut, sesame
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Takes about 2 minutes.
Why this recipe fits you
- Provides substantial fiber from whole-grain farro, tempeh, spinach, garlic, and sesame seeds.
- Combines fermented tempeh with tofu for a protein-rich plant-based meal.
- Includes olive oil, garlic, black pepper, seeds, and leafy greens for added plant-food 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
Farro
1
cup
Tempeh
4
slice
Tofu
4
slice
Soy sauce
2
teaspoon
Oil, olive
2
tablespoon
Garlic
2
clove
Seed, sesame
1
tablespoon
Spinach
2
tablespoon
Black pepper
0.5
teaspoon
Instructions
1
Rinse the farro, then simmer it in salted water for 25-30 minutes until tender. Drain and set aside.
2
Cut the tempeh into bite-sized pieces and pan-fry in 1 tablespoon olive oil over medium heat for 4-5 minutes until golden.
3
Add 1 teaspoon soy sauce to the tempeh in the last minute of cooking, then remove from the pan.
4
Pat the tofu dry, cut into cubes, and pan-fry in the remaining olive oil until crisp on all sides, about 5-6 minutes.
5
Add the minced garlic and remaining soy sauce to the tofu, tossing for 1 minute until fragrant.
6
Wilt the spinach briefly in the same pan or a splash of hot water, about 1 minute.
7
Divide the cooked farro between two bowls and top with tempeh, tofu, and spinach.
8
Season with black pepper, sprinkle with sesame seeds, and serve warm.
More Recipes For Your Gut
Nutrition
595 kcal
Calories
27 g
Protein
72 g
Carbohydrates
10 g
Fiber
3 g
Sugar
25 g
Fat
4 g
Saturated fat
1.3 g
Salt
FAQ
How many servings does this tempeh tofu farro bowl make?
The recipe makes 2 servings.
Is this tempeh tofu farro bowl vegan?
Yes, the listed ingredients are plant-based and suitable for a vegan diet.
Is farro gluten-free?
No. Farro is a type of wheat, so it contains gluten and is not suitable for a gluten-free diet.
How long does the farro take to cook?
Simmer the rinsed farro in salted water for about 25–30 minutes, until tender.
Can I use cooked farro for this recipe?
Yes. Use about 3 cups of cooked farro and warm it before assembling the bowls.
How can I make the tofu crispier?
Pat the tofu thoroughly dry, cut it into evenly sized cubes, and cook it in a hot pan without overcrowding.
Can I replace the farro?
Yes. Quinoa, brown rice, barley, or another cooked grain can be used, although cooking times may differ.
Are tempeh and tofu suitable for everyone?
Both are made from soy, so they are not suitable for people with a soy allergy. Check the product label for additional allergens.
How should leftovers be stored?
Refrigerate leftovers in an airtight container and use them within 2–3 days. Reheat thoroughly before serving.
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