Recipe description
October 1, 2026
Tofu Farro Stir-Fry with Pickled Red Onion
A fiber-rich plant-forward stir-fry with whole-grain farro and tangy pickled onion.
Vegan
Fiber Rich
Whole Grains
86%
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, sesame, tree_nut
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, 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
- Rich in fiber from farro, broccoli, red onion, capsicum, and spring onion.
- Combines several colorful plant foods with tofu for plant-forward protein and diversity.
- Whole-grain carbohydrates, protein, and vegetables create a balanced, satisfying meal.
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
Onion, red
1
piece
Vinegar, red wine
3
tablespoon
Sugar, white
1
teaspoon
Wok sauce
2
teaspoon
Soy sauce
1
teaspoon
Sesame oil
1
teaspoon
Broccoli
1
cup
Capsicum, red
1
piece
Onion, spring
2
cup
Garlic
2
clove
Salt
0.5
teaspoon
Instructions
1
Cook the farro in salted boiling water according to package directions until tender, about 25 minutes. Drain and set aside.
2
Thinly slice the red onion and place it in a small bowl with the red wine vinegar, sugar, and a pinch of salt. Let it pickle while you prepare the rest, at least 15 minutes.
3
Pat the tofu dry and cut it into bite-sized cubes.
4
Heat half the sesame oil in a large pan or wok over medium-high heat. Add the tofu and stir-fry until golden on all sides, about 6-8 minutes. Remove and set aside.
5
Add the remaining sesame oil to the pan, then stir-fry the garlic, broccoli florets, and sliced red capsicum for 3-4 minutes until crisp-tender.
6
Return the tofu to the pan, add the wok sauce and soy sauce, and toss for 1-2 minutes until everything is coated and heated through.
7
Fold in the cooked farro and sliced spring onion, stirring for 1-2 minutes to combine and warm through.
8
Divide between two bowls, drain the pickled red onion, and top each serving with it. Season with salt and serve immediately.
More Recipes For Your Gut
Nutrition
560 kcal
Calories
24 g
Protein
76 g
Carbohydrates
11 g
Fiber
10 g
Sugar
18 g
Fat
3 g
Saturated fat
2.1 g
Salt
FAQ
How many servings does this tofu farro stir-fry make?
It makes 2 servings.
How long does this recipe take to prepare?
It takes about 40 minutes, including cooking the farro and pickling the onion.
Is tofu farro stir-fry gluten-free?
No. Farro contains gluten. For a gluten-free version, use cooked rice or quinoa and choose certified gluten-free sauces.
Is this stir-fry vegan?
It can be vegan, provided the wok sauce and other sauces contain no animal-derived ingredients. Check their labels.
How can I make the tofu golden and crisp?
Pat the tofu very dry, cut it into even cubes, and cook it in a hot pan without overcrowding it.
Can I prepare the pickled red onion ahead of time?
Yes. Prepare it several hours or up to a few days ahead and keep it covered in the refrigerator.
What can I use instead of farro?
Cooked brown rice, quinoa, pearl barley, or another grain can work. Use rice or quinoa for a gluten-free option.
How should I store leftovers?
Refrigerate leftovers in a covered container within 2 hours and use them within 2 days. Reheat until piping hot.
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.