Recipe description
July 27, 2026
Tofu Buckwheat Soba Stir-Fry with Kefir Labneh
Tofu buckwheat soba stir-fry with kefir labneh for gut-friendly flavor.
85%
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.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: soy, sulfites, wheat, egg, tree_nut, milk, peanut, shellfish, sesame
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: gluten, lactose, gluten, histamine
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Good fiber and plant protein from buckwheat soba and tofu.
- Contains fermented kefir labneh for probiotics.
- Includes garlic and ginger 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
Buckwheat Noodles
200
gram
Labneh
100
gram
Soy sauce
2
teaspoon
Oil, sesame
1
teaspoon
Garlic
2
clove
Ginger
1
teaspoon
Onion, spring
2
piece
Vegetable oil
1
tablespoon
Black pepper
0.5
teaspoon
Instructions
1
Cook buckwheat soba noodles according to package instructions, drain, and set aside.
2
Press tofu to remove excess water, then cut into 1-inch cubes.
3
Heat vegetable oil in a wok or large skillet over medium-high heat. Add tofu and stir-fry until golden brown on all sides.
4
Add minced garlic and grated ginger, stir-fry for 30 seconds until fragrant.
5
Add cooked soba noodles, soy sauce, and sesame oil. Toss to combine and heat through.
6
Transfer to serving plates, top with a dollop of kefir labneh, and garnish with sliced green onions and a pinch of black pepper.
More Recipes For Your Gut
90% Gut Health
90% Gut Health
95% Gut Health
83% Gut Health
88% Gut Health
92% Gut Health
Nutrition
580 kcal
Calories
15 g
Protein
69 g
Carbohydrates
4 g
Fiber
4 g
Sugar
18 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
Is this recipe gluten-free?
Gluten-free status depends on the soba noodles. Use gluten-free buckwheat soba and check labels to ensure there’s no wheat.
Can I make it vegan or dairy-free?
Yes. Replace kefir labneh with a plant-based yogurt or cashew-based labneh to keep a similar tang.
What substitutions work if I don’t want tofu or soba?
Try tempeh or chickpeas in place of tofu, and use rice noodles or gluten-free soba if needed.
How should I store leftovers and how long do they keep?
Store in an airtight container in the fridge for about 2–3 days; reheat on the stove or in a microwave.
How long does this dish take to make?
About 20–30 minutes from start to finish.
Can I prep ingredients ahead of time?
Yes. You can chop garlic and ginger, press tofu, and cook soba in advance; store separately and finish when ready to serve.
How spicy is it and how can I adjust the heat?
The dish is mild by default. Increase heat by adding more garlic/ginger or a pinch of chili flakes; adjust to taste.
What are the approximate nutritional benefits?
Provides protein from tofu, fiber from buckwheat soba, and calcium from labneh; portion size affects overall nutrients.
What allergens should I be aware of?
Contains soy, sesame, and dairy. Check soba packaging for gluten; watch for cross-contamination if needed.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.