Recipe description
July 31, 2026
Tofu Farro Stir-Fry with Tempeh
A fiber-rich plant-based stir-fry with fermented tempeh and satisfying farro
Protein Rich
Fiber Rich
Plant Based
88%
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, tree_nut, sesame
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We found the following intolerances in the recipe ingredients: gluten,histamine, gluten, histamine
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from farro, vegetables, tofu, and tempeh.
- Combines colorful plant foods with fermented tempeh for dietary variety.
- Balanced with plant protein, whole-grain carbohydrates, and flavorful aromatics.
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
Tempeh
150
gram
Farro
1
cup
Soy sauce
2
tablespoon
Oil, sesame
1
teaspoon
Garlic
2
clove
Ginger
1
tablespoon
Onion, green
2
piece
Bell Pepper
1
piece
Carrot
1
piece
Vegetable oil
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Rinse the farro under cold water and cook according to package instructions until tender, then drain and set aside.
2
Cut tofu and tempeh into bite-sized cubes. Heat 1 tablespoon of vegetable oil in a wok or large skillet over medium-high heat. Add tofu and tempeh and stir-fry until golden brown on all sides, about 5-7 minutes. Remove from pan and set aside.
3
In the same pan, add remaining vegetable oil. Sauté minced garlic and grated ginger for 30 seconds until fragrant.
4
Add sliced bell pepper, carrot, and green onions. Stir-fry for 3-4 minutes until vegetables are crisp-tender.
5
Return tofu and tempeh to the pan. Add cooked farro, soy sauce, sesame oil, salt, and black pepper. Toss everything together gently for 2-3 minutes until well combined and heated through.
6
Serve immediately while hot, garnished with extra chopped green onions if desired.
More Recipes For Your Gut
Nutrition
760 kcal
Calories
39 g
Protein
82 g
Carbohydrates
14 g
Fiber
8 g
Sugar
34 g
Fat
5 g
Saturated fat
2.6 g
Salt
FAQ
How many servings does this tofu farro stir-fry make?
The recipe makes 2 servings.
Is this tofu farro stir-fry vegan?
Yes, the listed ingredients are plant-based. Check the labels of the soy sauce and tempeh if you follow a strict vegan diet.
Is farro gluten-free?
No. Farro is a type of wheat and contains gluten. Use certified gluten-free grains such as quinoa or rice if needed.
Do I need to press the tofu before cooking?
Pressing the tofu for about 10–20 minutes helps remove excess water and can improve browning, although it is not essential.
Can I use pre-cooked farro?
Yes. Use about 1 cup of cooked farro and add it during the final stir-frying step.
Can I replace the tempeh?
Yes. You can use extra tofu, edamame, or another suitable plant-based protein. Cooking times may vary.
How should I store leftovers?
Cool leftovers promptly, refrigerate them in a covered container, and eat them within 2–3 days. Reheat thoroughly until steaming hot.
Does this recipe contain common allergens?
It contains soy and gluten from the tofu, tempeh, soy sauce, and farro. Sesame oil may also be relevant for people with sesame allergies.
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