Recipe description
August 1, 2026
Tofu Quinoa Stir-Fry with Fermented Carrots
A fiber-rich plant-based stir-fry with quinoa, tofu, and tangy fermented carrots.
Fermented Foods
Plant Based
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, mustard, tree_nut, 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, 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
- Provides fiber from quinoa, carrots, bell pepper, garlic, ginger, and green onions.
- Combines tofu and quinoa for plant-based protein with whole-grain carbohydrates.
- Includes fermented carrots plus a colorful variety of plant foods.
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
Quinoa
1
cup
Fermented vegetables
1
cup
Soy sauce
2
tablespoon
Oil, sesame
1
tablespoon
Garlic
2
clove
Ginger
1
tablespoon
Onion, green
2
piece
Bell Pepper
1
piece
Vegetable oil
1
tablespoon
Instructions
1
Rinse quinoa under cold water and cook according to package instructions until tender, about 15 minutes. Set aside.
2
Cut tofu into 1-inch cubes and pat dry with paper towels. Heat vegetable oil in a wok or large skillet over medium-high heat. Add tofu and stir-fry until golden brown on all sides, about 5-7 minutes. Remove from wok and set aside.
3
In the same wok, add sesame oil, minced garlic, and grated ginger. Stir-fry for 30 seconds until fragrant.
4
Add sliced bell pepper and green onions, stir-frying for 2-3 minutes until slightly softened.
5
Return tofu to the wok. Add soy sauce and fermented carrots. Stir-fry for 2 minutes to combine flavors.
6
Add cooked quinoa to the wok and toss gently to combine. Cook for 1-2 minutes until heated through.
7
Serve immediately, garnished with additional green onions if desired.
More Recipes For Your Gut
Nutrition
560 kcal
Calories
23 g
Protein
58 g
Carbohydrates
10 g
Fiber
7 g
Sugar
25 g
Fat
4 g
Saturated fat
2.2 g
Salt
FAQ
Is this tofu quinoa stir-fry vegan?
Yes, the listed ingredients are plant-based. Check the labels of the tofu, soy sauce, and fermented carrots if needed.
How many servings does this recipe make?
It makes 2 servings.
How do I make the tofu golden and crisp?
Pat the tofu dry, cut it into cubes, and cook it in hot vegetable oil for 5–7 minutes, turning until browned on all sides.
Can I use leftover cooked quinoa?
Yes. Chilled, cooked quinoa works well; add it at the end and stir-fry until heated through.
Can I make this recipe gluten-free?
Use certified gluten-free soy sauce or tamari, and check that the fermented carrots and other ingredients are gluten-free.
When should I add the fermented carrots?
Add them with the tofu and soy sauce during the final stir-frying stage, cooking for about 2 minutes.
Can I substitute the vegetables?
Yes. You can replace the bell pepper or green onions with suitable vegetables such as broccoli, cabbage, or snap peas.
How should I store leftovers?
Refrigerate leftovers in a covered container within 2 hours and use them within 2–3 days. Reheat thoroughly before serving.
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.