Recipe description
October 7, 2026
Tofu Quinoa Stir-Fry with Miso
A fiber-rich, fermented miso stir-fry for nourishing everyday plant diversity
Vegan
Plant Based
Protein Rich
86%
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, egg, tree_nut, sesame
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Takes about 2 minutes.
Why this recipe fits you
- Combines plant protein, whole-grain quinoa, and fiber-rich vegetables.
- Includes colorful plants, garlic, ginger, and sesame for dietary variety and flavor.
- Miso adds a fermented element to a balanced, practical 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
Quinoa
1
serving spoon
Miso
2
tablespoon
Soy sauce
2
teaspoon
Sesame oil
2
teaspoon
Garlic
2
clove
Ginger
1
cup
Carrot
1
piece
Capsicum, red
1
piece
Onion, spring
0.5
cup
Sesame seeds
1
tablespoon
Instructions
1
Rinse the quinoa and cook it in salted water according to package directions until tender, then drain and set aside.
2
Press the tofu to remove excess moisture, then cut it into cubes.
3
Whisk together the miso, soy sauce, and sesame oil in a small bowl to make the stir-fry sauce.
4
Heat a little oil in a large pan or wok over medium-high heat and fry the tofu cubes until golden on all sides. Remove and set aside.
5
Add the minced garlic, grated ginger, sliced carrot, and capsicum to the pan and stir-fry for 3-4 minutes until slightly softened.
6
Return the tofu to the pan, add the quinoa and the miso sauce, and toss everything together until evenly coated and heated through.
7
Finish with sliced spring onion and a sprinkle of sesame seeds, then serve warm.
More Recipes For Your Gut
Nutrition
430 kcal
Calories
24 g
Protein
43 g
Carbohydrates
8 g
Fiber
7 g
Sugar
19 g
Fat
3 g
Saturated fat
2.4 g
Salt
FAQ
How many servings does this tofu quinoa stir-fry make?
The recipe makes 2 servings.
Is this tofu quinoa stir-fry vegan?
Yes, the listed ingredients are plant-based. Check the labels of the miso and soy sauce if strict vegan preparation is important.
Can I make this recipe gluten-free?
Yes. Use certified gluten-free tamari or soy sauce, and check the labels of all packaged ingredients.
Do I need to press the tofu?
Pressing removes excess moisture and helps the tofu brown better, but it is not essential.
Can I use pre-cooked quinoa?
Yes. Use about one serving of cooked quinoa and add it during the final stir-fry stage.
What can I use instead of miso?
You can use a little extra soy sauce or tamari, although the dish will lose some of miso’s fermented, savory flavor.
How can I reduce the saltiness?
Use less soy sauce and miso, and avoid adding extra salt to the stir-fry. You can adjust the seasoning after tasting.
Can I add other vegetables?
Yes. Broccoli, mushrooms, snap peas, or leafy greens can be added according to preference. Adjust the cooking time until tender.
How should I store leftovers?
Cool leftovers promptly, refrigerate them in a sealed container, and use them within 3 days. Reheat thoroughly until steaming hot.
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