Recipe description
August 2, 2026
Tofu Barley Stir-Fry with Tempeh
A fiber-rich, plant-protein stir-fry with barley and fermented tempeh for everyday balance.
Fermented Foods
Fiber Rich
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, tree_nut, sesame, peanut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from barley, vegetables, and soy-based ingredients.
- Combines tofu and tempeh for substantial plant protein, with tempeh adding a fermented food.
- Includes colorful vegetables, garlic, ginger, and whole grains for plant diversity and flavor.
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
Tempeh
150
gram
Soy sauce
2
tablespoon
Oil, sesame
1
teaspoon
Garlic
2
clove
Ginger
1
teaspoon
Onion, spring
2
piece
Bell Pepper
1
piece
Carrot
1
piece
Vegetable oil
1
tablespoon
Cornstarch
1
teaspoon
Water
2
tablespoon
Instructions
1
Cook barley according to package instructions until tender, then drain and set aside.
2
Cut tofu and tempeh into bite-sized cubes. Heat vegetable oil in a wok or large skillet over medium-high heat and stir-fry tofu and tempeh until lightly browned. Remove and set aside.
3
In the same wok, add a bit more oil if needed, then stir-fry minced garlic and ginger for 30 seconds until fragrant.
4
Add sliced bell pepper and julienned carrot, stir-fry for 3-4 minutes until slightly tender but still crisp.
5
Return tofu and tempeh to the wok. Add cooked barley and stir to combine.
6
In a small bowl, mix soy sauce, sesame oil, cornstarch, and water. Pour into the wok and stir until sauce thickens slightly, about 1-2 minutes.
7
Toss in chopped green onions, stir for 30 seconds, then remove from heat and serve immediately.
More Recipes For Your Gut
Nutrition
620 kcal
Calories
34 g
Protein
76 g
Carbohydrates
15 g
Fiber
8 g
Sugar
24 g
Fat
4 g
Saturated fat
2.6 g
Salt
FAQ
Is this tofu barley stir-fry vegan?
Yes, the listed ingredients are plant-based. Check the soy sauce label if you need to avoid any specific additives.
Is this recipe gluten-free?
No. Barley contains gluten. Use cooked certified gluten-free grains, such as rice or quinoa, instead.
How should I cook the barley?
Cook it according to the package instructions until tender, then drain it well before adding it to the stir-fry.
Should tofu and tempeh be pressed before cooking?
Pressing tofu helps it brown, but it is optional. Tempeh can be used directly from the package after cutting.
Can I use leftover cooked barley?
Yes. Chilled leftover barley works well and can help the stir-fry come together quickly.
What can I use instead of tempeh?
You can replace tempeh with extra tofu, edamame, or another plant-based protein with a suitable texture.
How can I make the vegetables more tender?
Stir-fry them for an additional one to two minutes, or cover the pan briefly to soften them with steam.
How should I store leftovers?
Refrigerate leftovers in a covered container and use them within two to three days. Reheat thoroughly before serving.
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