Recipe description
October 5, 2026
Tofu Barley Stir-Fry with Kefir Labneh
A fiber-rich tofu and barley stir-fry topped with creamy fermented kefir labneh
Fermented Foods
High Fiber
Protein Rich
88%
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, milk, peanut, shellfish, tree_nut, sesame, celery
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fermentable fiber from barley, vegetables, and plant-based ingredients.
- Combines tofu, whole grains, vegetables, and fermented kefir for balanced nutrition.
- Includes colorful vegetables, garlic, ginger, and sesame for flavor and plant diversity.
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
Tofu
200
gram
Barley
1
cup
Kefir
1
glass
Labneh
4
tablespoon
Soy sauce
2
teaspoon
Sesame oil
2
teaspoon
Garlic
2
clove
Ginger
1
teaspoon
Onion, spring
1
piece
Capsicum, red
1
piece
Wok vegetables
2
cup
Wok sauce
2
teaspoon
Instructions
1
Rinse the barley and cook it in salted water according to package directions until tender, about 25-30 minutes. Drain and set aside.
2
In a small bowl, mix the kefir with the labneh and a pinch of salt to make a creamy fermented topping. Refrigerate until serving.
3
Pat the tofu dry and cut it into bite-sized cubes.
4
Heat half of the sesame oil in a large pan or wok over medium-high heat. Add the tofu and stir-fry until golden on all sides, about 6-8 minutes. Remove and set aside.
5
Add the remaining sesame oil to the pan. Stir-fry the garlic, ginger, and spring onion for 1 minute until fragrant.
6
Add the red capsicum and wok vegetables and stir-fry for 3-4 minutes until crisp-tender.
7
Return the tofu to the pan, add the cooked barley, soy sauce, and wok sauce, and toss everything together for 2 minutes until heated through.
8
Divide the stir-fry between two plates and top each serving with a spoonful of the kefir labneh. Serve warm.
More Recipes For Your Gut
Nutrition
560 kcal
Calories
29 g
Protein
76 g
Carbohydrates
15 g
Fiber
10 g
Sugar
18 g
Fat
4 g
Saturated fat
2.4 g
Salt
FAQ
How many servings does this tofu barley stir-fry make?
The recipe makes 2 servings.
Is this recipe vegan?
No. Kefir and labneh are dairy products. Use plant-based alternatives for a vegan version.
Is barley gluten-free?
No. Barley contains gluten, so it is not suitable for a gluten-free diet. Use certified gluten-free grains such as rice or quinoa instead.
How long does the barley take to cook?
Rinsed barley usually takes about 25–30 minutes to cook, depending on the type and package instructions.
Can I use leftover cooked barley?
Yes. Use about 1 cup of cooked barley and add it during the final stir-frying step.
How do I make the tofu golden and crisp?
Pat the tofu dry, cut it into even cubes, and cook it in a hot pan without overcrowding until golden on all sides.
Can I replace the kefir labneh topping?
Yes. Use plain yogurt, dairy-free yogurt, or labneh alone, adjusting the texture with a little kefir or another suitable liquid.
Can I prepare this stir-fry ahead of time?
Yes. Cooked leftovers can be refrigerated in a covered container and used within 2–3 days. Keep the topping separate if possible.
Does this recipe contain common allergens?
It contains soy and dairy, and the soy sauce may contain wheat. Check product labels for additional allergens.
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