Recipe description
October 2, 2026
Tofu Barley Stir-Fry with Pickled Red Onion
A fiber-rich tofu and barley stir-fry with bright, tangy pickled onion.
Fiber Rich
High Omega-3
Vegan
87%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from barley, red onion, capsicum, garlic, and spring onion.
- Provides plant protein from tofu alongside whole-grain carbohydrates for a balanced meal.
- Includes several colorful plant foods and tangy pickled onion for flavor 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
Barley
1
cup
Tofu
6
slice
Onion, red
1
piece
Vinegar
4
tablespoon
Sugar, white
1
teaspoon
Salt
0.5
teaspoon
Oil, sesame
2
tablespoon
Soy sauce
2
teaspoon
Garlic
2
clove
Capsicum, red
1
piece
Onion, spring
0.5
cup
Instructions
1
Rinse the barley, then cook it in a pot of boiling water for about 25-30 minutes until tender. Drain and set aside.
2
Meanwhile, thinly slice the red onion. In a small bowl, mix the vinegar, white sugar, and 0.5 teaspoon salt until dissolved, then add the onion slices and let them pickle for at least 20 minutes.
3
Pat the tofu slices dry and cut them into bite-sized cubes.
4
Heat 1 tablespoon of sesame oil in a large pan or wok over medium-high heat. Add the tofu and stir-fry for 5-6 minutes until golden on all sides. Remove and set aside.
5
Add the remaining sesame oil to the pan. Stir-fry the minced garlic and sliced red capsicum for 2-3 minutes until slightly softened.
6
Return the tofu to the pan, add the cooked barley and soy sauce, and toss everything together for 2-3 minutes until heated through.
7
Divide the stir-fry between two bowls, top with the drained pickled red onion and sliced spring onion, and serve warm.
More Recipes For Your Gut
Nutrition
600 kcal
Calories
22 g
Protein
82 g
Carbohydrates
11 g
Fiber
9 g
Sugar
23 g
Fat
4 g
Saturated fat
2.2 g
Salt
FAQ
What type of barley works best for this stir-fry?
Pearl barley is a practical choice because it cooks in about 25–30 minutes and has a pleasantly chewy texture.
Is this tofu and barley stir-fry gluten-free?
No. Barley contains gluten, and regular soy sauce may also contain wheat. Use certified gluten-free grains and tamari if needed, while checking all labels.
What type of tofu should I use?
Firm or extra-firm tofu works best because it holds its shape during stir-frying. Pat it dry before cutting.
How long should the red onion pickle?
Let it pickle for at least 20 minutes. A longer time will give the onion a softer texture and stronger flavour.
Can I prepare the pickled onion in advance?
Yes. Store it in a clean, covered container in the refrigerator and use it within a few days.
Can I use another grain instead of barley?
Yes. Cooked brown rice, quinoa, farro, or another grain can work, although cooking times and textures will vary.
Can I make this stir-fry without soy?
Yes. Replace the tofu with a suitable plant-based alternative and use a soy-free seasoning, such as coconut aminos, checking the product label.
How many portions does this recipe make?
The listed quantities make two portions.
How should I store leftovers?
Cool leftovers promptly, refrigerate them in a covered container, and consume them within 2–3 days. Reheat thoroughly before serving.
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