Recipe description
July 30, 2026
Tofu Farro Stir-Fry with Pickled Cucumber
Fiber-rich tofu farro stir-fry with tangy pickled cucumber
Protein Rich
Easy Recipe
88%
General Gut Health Match
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We found the following allergens in the recipe ingredients: soy, sulfites, wheat, tree_nut, sesame, peanut, celery, lupin
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from farro and vegetables.
- Diverse plant ingredients provide polyphenols and prebiotic fibers.
- Balanced with plant protein, whole grains, and vibrant veggie flavors.
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
Farro
1
cup
Cucumber
1
piece
Soy sauce
2
teaspoon
Oil, sesame
1
teaspoon
Garlic
2
clove
Ginger
1
teaspoon
Chili powder
0.5
teaspoon
Onion, green
2
piece
Lime juice
1
teaspoon
Vegetable oil
1
tablespoon
Salt
0.25
teaspoon
Black pepper
0.25
teaspoon
Sugar, white
1
teaspoon
Rice vinegar
1
tablespoon
Carrot
1
piece
Bell Pepper
1
piece
Sesame seeds
1
teaspoon
Instructions
1
Cook farro according to package instructions until tender, then drain and set aside.
2
Slice cucumber thinly and place in a bowl with rice vinegar, sugar, and a pinch of salt. Let pickle for at least 15 minutes.
3
Press tofu to remove excess water, then cut into 1-inch cubes. Season with salt and pepper.
4
Heat vegetable oil in a wok or large skillet over medium-high heat. Add tofu and cook until golden brown on all sides. Remove and set aside.
5
In the same wok, add a bit more oil if needed, then sauté garlic and ginger for 30 seconds until fragrant.
6
Add sliced carrot and bell pepper, stir-fry for 3-4 minutes until crisp-tender.
7
Return tofu to the wok, add cooked farro, soy sauce, sesame oil, and red pepper flakes. Stir to combine and heat through.
8
Remove from heat, stir in lime juice and chopped green onions.
9
Serve immediately, topped with pickled cucumber and a sprinkle of sesame seeds.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
24 g
Protein
68 g
Carbohydrates
9 g
Fiber
6 g
Sugar
15 g
Fat
2 g
Saturated fat
1.0 g
Salt
FAQ
Is this recipe vegan?
Yes. It’s plant-based with tofu and vegetables. For a strict vegan version, use vegan sugar and gluten-free soy sauce if needed.
How long does it take to make?
About 40–50 minutes total (including 15 minutes for pickling the cucumber).
Can I substitute farro with another grain?
Yes. You can use quinoa or brown rice; adjust the cooking times accordingly.
Is this gluten-free?
Not gluten-free as written because farro contains gluten. To make it gluten-free, swap in a gluten-free grain and use gluten-free soy sauce (tamari).
How spicy is this dish and can I adjust the heat?
It’s mild to medium; reduce or omit the red pepper flakes to lower heat, or add more for extra spiciness.
How should I store leftovers?
Store in an airtight container in the fridge for up to 3 days; reheat on the stove or in the microwave.
What if I have a sesame allergy?
Omit sesame oil and sesame seeds; use a neutral oil. Check the soy sauce label for sesame ingredients.
Can I prepare components ahead of time?
Yes. Cook the farro, pickle the cucumber, and press the tofu ahead of time; reheat and combine just before serving.
What equipment do I need?
A wok or large skillet; a knife and cutting board; a bowl for the pickle; and measuring spoons.
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