Recipe description
October 2, 2026
Tofu Millet Stir-Fry with Miso
A savory, fiber-rich stir-fry with millet, tofu, and fermented miso
Plant Based
Whole Grains
Colorful Plants
88%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Combines whole-grain millet, vegetables, tofu, and seeds for fiber, protein, and plant diversity.
- Includes colorful vegetables, garlic, ginger, and sesame for varied plant compounds and flavor.
- Uses fermented miso alongside protein, fiber, and healthy fats for a balanced 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
Millet
0.75
cup
Tofu
4
slice
Miso
2
tablespoon
Soy sauce
2
teaspoon
Sesame oil
2
teaspoon
Garlic
2
piece
Ginger powder
0.5
teaspoon
Onion, spring
0.5
cup
Capsicum, red
1
piece
Carrot
2
piece
Broccoli
2
tablespoon
Vegetable broth
1.5
cup
Sesame seeds
1
tablespoon
Instructions
1
Rinse the millet under cold water, then simmer it in the vegetable broth for about 18-20 minutes until tender. Fluff with a fork and set aside.
2
Pat the tofu slices dry and cut them into bite-sized cubes.
3
Heat 1 teaspoon of sesame oil in a large pan or wok over medium-high heat and fry the tofu cubes until golden on all sides, about 5-7 minutes. Remove and set aside.
4
Add the remaining sesame oil to the pan, then stir-fry the garlic, ginger powder, carrot, red capsicum, and broccoli for 4-5 minutes until crisp-tender.
5
Whisk the miso with the soy sauce and a splash of water to form a smooth sauce.
6
Return the tofu to the pan, pour in the miso sauce, and toss everything together for 1-2 minutes over low heat without boiling.
7
Add the spring onion and cooked millet, toss to combine, and heat through for another minute.
8
Serve the stir-fry warm, sprinkled with sesame seeds.
More Recipes For Your Gut
Nutrition
570 kcal
Calories
25 g
Protein
76 g
Carbohydrates
11 g
Fiber
10 g
Sugar
20 g
Fat
3 g
Saturated fat
2.6 g
Salt
FAQ
How many servings does this tofu millet stir-fry make?
The recipe makes 2 servings.
Is this tofu millet stir-fry vegan?
Yes, the ingredients are generally vegan. Check that the vegetable broth, miso, and soy sauce are vegan if needed.
Is this recipe gluten-free?
Millet and tofu are naturally gluten-free, but regular soy sauce may contain wheat. Use certified gluten-free tamari or soy sauce.
What type of tofu works best?
Firm or extra-firm tofu works best because it holds its shape when cubed and stir-fried.
Can I use different vegetables?
Yes. You can replace or supplement the vegetables with options such as mushrooms, snap peas, cabbage, or courgette.
Why should the miso sauce not boil?
Keeping the sauce below a boil helps prevent it from becoming overly strong or grainy and keeps the texture smooth.
How should I store leftovers?
Cool leftovers promptly, store them covered in the refrigerator, and use them within 2 days. Reheat thoroughly before serving.
Can I prepare the millet in advance?
Yes. Cooked millet can be refrigerated in a covered container and added to the stir-fry when needed.
Does this recipe contain common allergens?
It contains soy from tofu, miso, and soy sauce, plus sesame. Check labels for additional allergens in the broth and sauces.
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