Recipe description
July 28, 2026
Tofu Brown Rice Stir-Fry with Fermented Carrots
Tofu Brown Rice Stir-Fry with Fermented Carrots supports gentle gut diversity.
Fermented Foods
Plant Based
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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Overall
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We found the following allergens in the recipe ingredients: soy, sulfites, wheat, egg, tree_nut, mustard, sesame
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from brown rice and vegetables.
- Fermented carrots provide a tangy, gut-friendly element.
- Colorful plant diversity with spice-friendly herbs supports polyphenols.
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
Rice, brown
1
cup
Fermented vegetables
1
cup
Mixed vegetables
2
cup
Soy sauce
2
teaspoon
Oil, sesame
1
teaspoon
Garlic
2
clove
Ginger
1
teaspoon
Onion, spring
2
piece
Seed, sesame
1
teaspoon
Instructions
1
Cook brown rice according to package instructions and set aside to cool slightly.
2
Press and cube tofu, then pan-fry in a non-stick skillet with a little oil until golden on all sides. Remove and set aside.
3
In the same skillet, add sesame oil, minced garlic, and grated ginger. Sauté for 30 seconds until fragrant.
4
Add mixed vegetables and stir-fry for 3-4 minutes until tender-crisp.
5
Return tofu to the skillet, add soy sauce, and stir to combine. Cook for 1 more minute.
6
Add cooked brown rice and stir until evenly mixed and heated through.
7
Top with fermented carrots and sliced green onions. Sprinkle with sesame seeds before serving.
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Nutrition
550 kcal
Calories
28 g
Protein
82 g
Carbohydrates
10 g
Fiber
7 g
Sugar
14 g
Fat
3 g
Saturated fat
0.7 g
Salt
FAQ
Is this recipe vegan/vegetarian?
Yes. It uses tofu, brown rice, and vegetables—no animal products.
Is this gluten-free?
It can be gluten-free if you use gluten-free soy sauce (tamari) or similar.
Can I customize the vegetables?
Yes. Swap or add other vegetables you like.
How should I store leftovers?
Refrigerate in an airtight container for up to 3 days; reheat on the stove or in the microwave.
How long does it take to cook?
About 25–30 minutes total.
Can I meal-prep this?
Yes. Cook the rice ahead, prep the tofu and veggies, and assemble during the week.
Are fermented carrots essential?
Not essential; you can use plain carrots or other fermented vegetables.
How can I increase the protein?
Add more tofu or include another plant-based protein source like edamame.
Is it spicy, and how can I adjust the heat?
The dish is mild; add chili flakes or sauce for more heat, or omit if you prefer milder.
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