Recipe description
July 29, 2026
Tofu Brown Rice Stir-Fry with Pickled Cucumber
A fiber-rich tofu stir-fry with tangy pickled cucumber for gut-friendly meals.
Plant Based
Easy Recipe
82%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: soy, sulfites, wheat, egg, tree_nut, sesame
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from brown rice and vegetables.
- Plant-based protein from tofu supports satiety.
- Includes garlic, ginger, and seeds for polyphenols 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
Rice, brown
1
cup
Cucumber
1
piece
Soy sauce
2
teaspoon
Oil, sesame
1
teaspoon
Garlic
2
clove
Ginger
1
teaspoon
Rice vinegar
1
teaspoon
Sugar, white
1
teaspoon
Cayenne pepper
0.5
teaspoon
Onion, green
2
piece
Seed, sesame
1
teaspoon
Instructions
1
Cook brown rice according to package instructions and set aside to cool slightly.
2
Slice tofu into cubes and pan-fry until golden brown. Remove and set aside.
3
In a small bowl, mix rice vinegar, sugar, and a pinch of salt to make the pickling liquid for the cucumber.
4
Thinly slice cucumber and toss with the pickling liquid. Let sit for 10 minutes.
5
In the same pan, sauté minced garlic and ginger until fragrant. Add soy sauce, sesame oil, and red pepper flakes.
6
Return tofu to the pan, add cooked brown rice, and stir-fry for 3-4 minutes until heated through.
7
Garnish with pickled cucumber, sliced green onions, and toasted sesame seeds before serving.
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Nutrition
468 kcal
Calories
25 g
Protein
66 g
Carbohydrates
6 g
Fiber
4 g
Sugar
17 g
Fat
2.5 g
Saturated fat
1.8 g
Salt
FAQ
Is this dish vegan/vegetarian?
Yes, it's plant-based; no meat, dairy, or eggs.
Is this gluten-free?
Not automatically; soy sauce often contains gluten. Use tamari or gluten-free soy sauce to make it gluten-free, and check labels on other ingredients.
How long does it take to make?
About 25–30 minutes from start to finish.
Can I adjust the spice level?
Yes; you can reduce or omit red pepper flakes for less heat or add more for extra heat.
Can I make it ahead or freeze?
Best eaten fresh; leftovers keep 3–4 days in the fridge. Freezing isn’t ideal for texture.
What are good substitutes for tofu?
Tempeh, chickpeas, mushrooms, or other plant proteins can work; cooking times may vary.
Is brown rice healthier than white rice?
Generally yes—more fiber and nutrients; it takes longer to cook. Serve portions that fit your diet.
How do you prepare the pickled cucumber?
Mix rice vinegar, sugar, and a pinch of salt; thinly slice cucumber and toss with the liquid; let sit about 10 minutes.
How should I store and reheat leftovers?
Store in an airtight container in the fridge and reheat until steaming hot.
How can I scale or adapt the recipe for other proteins?
To serve more people, increase ingredients proportionally; you can swap tofu for tempeh or another protein and adjust seasoning as needed.
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