Recipe description
July 27, 2026
Tofu Barley Stir-Fry with Yogurt
A fiber-rich stir-fry to support digestion and a diverse microbiome.
Protein Rich
Whole Grains
High Protein
92%
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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Alignment with Your Personal Profile
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Overall
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We found the following allergens in the recipe ingredients: soy, sulfites, egg, milk, tree_nut, sesame
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from barley and vegetables.
- Colorful vegetables provide polyphenols and dietary diversity.
- Balanced with plant protein from tofu and a probiotic-rich yogurt topping.
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
Yoghurt, whole
100
gram
Carrot
1
piece
Broccoli
1
cup
Bell Pepper
1
piece
Garlic
2
clove
Soy sauce
2
teaspoon
Oil, sesame
1
teaspoon
Ginger
1
teaspoon
Onion, spring
2
piece
Instructions
1
Cook barley according to package instructions until tender, then drain and set aside.
2
Cut tofu into small cubes and lightly pan-fry until golden. Remove and set aside.
3
In the same pan, sauté chopped garlic and ginger for 30 seconds, then add chopped carrot, broccoli, and bell pepper. Stir-fry for 5-7 minutes until crisp-tender.
4
Return tofu to the pan, add cooked barley, soy sauce, and sesame oil. Toss to combine and heat through.
5
Serve hot, topped with a dollop of yogurt and garnished with sliced green onions.
More Recipes For Your Gut
Nutrition
500 kcal
Calories
23 g
Protein
90 g
Carbohydrates
12 g
Fiber
6 g
Sugar
24 g
Fat
6 g
Saturated fat
2 g
Salt
FAQ
Is this recipe suitable for vegetarians/vegans?
Yes for vegetarians. For vegans, substitute the yogurt with a plant-based yogurt and ensure the tofu is vegan.
Does this dish contain gluten?
Barley contains gluten; soy sauce may contain gluten. Use gluten-free tamari or coconut aminos and check labels.
What allergens are present?
Contains soy (tofu) and dairy (yogurt); sesame oil is optional. If sesame or dairy are concerns, adjust accordingly.
How should I store leftovers?
Cool quickly and refrigerate within 2 hours; store in an airtight container for up to 3 days; reheat until steaming hot.
How can I adjust protein or fiber content?
Increase tofu or barley, or swap barley for quinoa or brown rice; add chickpeas or edamame.
Can I make it gluten-free?
Yes, replace barley with gluten-free grains like quinoa or brown rice; adjust cooking times accordingly.
How spicy or flavorful is it? How can I adjust the seasoning?
Soy sauce adds salt; use low-sodium or gluten-free tamari; add chili flakes or fresh chili to taste; adjust garlic and ginger.
How long does it take to make?
About 30–40 minutes from start to finish.
What are good serving suggestions?
Serve hot with a dollop of yogurt and sliced green onions; pair with fermented foods or a side salad for microbiome-friendly balance.
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