Recipe description
October 5, 2026
Tofu Quinoa Stir-Fry with Pickled Cucumber
A fiber-rich plant-based stir-fry with bright pickled cucumber contrast
Vegan
Plant Based
Protein Rich
82%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: soy, sulfites, tree_nut, sesame, egg, peanut
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Takes about 2 minutes.
Why this recipe fits you
- Provides fiber from quinoa, cucumber, bell pepper, onion, garlic, and ginger.
- Combines tofu protein with whole-grain carbohydrates and sesame oil for a balanced meal.
- Includes a colorful variety of plant foods with bright pickled cucumber for flavor contrast.
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
Cucumber
1
bowl
Vinegar, apple
3
tablespoon
Sugar, white
1
teaspoon
Soy sauce
2
teaspoon
Oil, sesame
1
tablespoon
Garlic
2
clove
Ginger
1
cup
Bell Pepper
1
piece
Onion, spring
0.5
cup
Cornstarch
1
tablespoon
Instructions
1
Rinse the quinoa and cook it according to package directions until tender; fluff with a fork and set aside.
2
Slice the cucumber thinly and toss with apple vinegar and white sugar; let it pickle while you prepare the stir-fry.
3
Press the tofu dry, cut it into cubes, and toss with cornstarch until lightly coated.
4
Heat half the sesame oil in a large pan or wok over medium-high heat and fry the tofu until golden on all sides, about 6-8 minutes; remove and set aside.
5
Add the remaining oil, then stir-fry garlic, ginger, and bell pepper for 2-3 minutes until fragrant and slightly softened.
6
Return the tofu to the pan, add the soy sauce, and toss for 1-2 minutes to coat and heat through.
7
Divide the quinoa between two bowls, top with the tofu stir-fry, and finish with the drained pickled cucumber and sliced spring onion.
More Recipes For Your Gut
Nutrition
430 kcal
Calories
21 g
Protein
48 g
Carbohydrates
8 g
Fiber
8 g
Sugar
19 g
Fat
3 g
Saturated fat
1.6 g
Salt
FAQ
How many servings does this tofu quinoa stir-fry make?
The recipe makes 2 servings.
Is this recipe vegan?
Yes, all listed ingredients are plant-based. Check product labels for any added animal-derived ingredients.
Is this recipe gluten-free?
Quinoa, tofu and the vegetables are naturally gluten-free, but regular soy sauce may contain wheat. Use certified gluten-free tamari or soy sauce if needed.
How do I make the tofu crispier?
Press it well to remove excess moisture, coat it lightly with cornstarch, and avoid overcrowding the pan.
How long should the cucumber pickle?
It can pickle while you cook the stir-fry. For a stronger flavor, refrigerate it for 30 minutes or longer.
Can I use cooked quinoa?
Yes. Use about one serving of cooked quinoa per person and warm it before serving if desired.
What can I use instead of apple vinegar?
Rice vinegar or white wine vinegar can be used. Adjust the amount to taste.
How should I store leftovers?
Store the stir-fry, quinoa and cucumber separately in airtight containers in the refrigerator and use within 2–3 days. Reheat the tofu and quinoa thoroughly.
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