Recipe description
June 21, 2026
Tofu stir-fry with Brussels sprouts
Tofu stir-fry with Brussels sprouts for fiber-friendly digestion.
Plant Based
88%
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.
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Overall
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We found the following allergens in the recipe ingredients: soy, sulfites, tree_nut, sesame
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from Brussels sprouts and tofu, supporting gut transit.
- Colorful vegetables provide polyphenols and plant diversity.
- Includes plant-based protein and healthy fats for balanced meals.
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
1
slice
Brussels sprout
2
cup
Soy sauce
6
teaspoon
Garlic
3
piece
Oil, sesame
1
tablespoon
Vegetable oil
1
tablespoon
Ginger
0.0625
cup
Instructions
1
Press the tofu for 15 minutes to remove excess moisture.
2
Chop the Brussels sprouts in half and mince the garlic and ginger.
3
In a large pan, heat the olive oil over medium heat and add the garlic and ginger.
4
Add the Brussels sprouts and stir-fry for about 5 minutes until tender.
5
Cut the tofu into cubes and add to the pan along with the soy sauce.
6
Stir-fry everything together for another 5-7 minutes until the tofu is golden.
7
Sprinkle with sesame seeds before serving.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
22 g
Protein
40 g
Carbohydrates
9 g
Fiber
6 g
Sugar
18 g
Fat
3 g
Saturated fat
1.0 g
Salt
FAQ
Is this recipe vegan?
Yes—it's plant-based and uses tofu and vegetables.
How many servings does it yield?
Typically 2 servings as a main dish; adjust if serving with sides.
Are there substitutions for allergens or dietary needs?
Yes—use tamari or coconut aminos for gluten-free soy sauce; you can swap oil or veggies as needed.
Can I make it gluten-free?
Yes, use gluten-free tamari or coconut aminos and check other ingredients.
How do I cook it so the Brussels sprouts stay tender-crisp?
Cook on high heat, don't overcrowd the pan, sear the tofu first, then add Brussels sprouts and finish quickly.
How should I store and reheat leftovers?
Cool, refrigerate in an airtight container for 3–4 days; reheat in a skillet or microwave.
How can I boost fiber or protein?
Add more tofu or beans; serve with whole grains like brown rice or quinoa, and include extra fiber veggies.
Is it kid-friendly?
Generally yes, but check for a soy allergy and adjust salt if needed.
What flavor variations can I try?
Add garlic and ginger, chili flakes, lime juice, sesame seeds, or a peanut sauce.
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