Tofu Wild Rice Stir-Fry with Kimchi

A savory, fiber-rich stir-fry pairing wild rice, tofu, and fermented kimchi

Vegan Fermented Foods Fiber Rich
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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Recipe description

This satisfying tofu wild rice stir-fry brings together chewy whole-grain texture, plant-based protein, and the tangy lift of fermented kimchi. Wild rice contributes fiber for everyday digestive support, while kimchi adds fermented-food variety to a balanced meal. Together, tofu, rice, and kimchi create a simple combination that can fit into gut-friendly eating patterns focused on plant diversity, nourishing beneficial gut bacteria, and practical, flavorful meals. It’s a hearty option for lunch or dinner without relying on complicated ingredients.

September 21, 2026
Tofu Wild Rice Stir-Fry with Kimchi
Prep 15 min Cook 55 min Medium

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Why this recipe fits you

  • Rich in fiber from wild rice, broccoli, carrots, kimchi, and seeds.
  • Includes varied plant foods, aromatics, and spices for dietary diversity.
  • Balances plant protein, whole-grain carbohydrates, vegetables, and healthy fats.

Gut Health Score

🌿 Fiber diversity
86
🍇 Polyphenol density
78
🧬 Diversity support
88
🛡️ Inflammation support
82
🫧 Fermentation support
85
⚖️ Blood sugar stability
84

Ingredients

Wild rice
1 cup
Wild rice
Tofu
300 gram
Tofu
Kimchi
1 cup
Kimchi
Sesame oil
2 tablespoon
Sesame oil
Onion, spring
3 piece
Onion, spring
Garlic
2 piece
Garlic
Ginger
1 tablespoon
Ginger
Soy sauce
2 tablespoon
Soy sauce
Carrot
1 piece
Carrot
Broccoli
1 cup
Broccoli
Sesame seeds
1 tablespoon
Sesame seeds
Water
2 cup
Water

Instructions

1

Rinse the wild rice under cold water. In a saucepan, bring the water and wild rice to a boil, then reduce the heat, cover, and simmer for 45-50 minutes until the rice is tender and the grains have split. Drain any excess liquid and set aside.

2

While the rice cooks, press the tofu to remove excess moisture, then cut it into 2 cm cubes. Pat dry with a clean towel.

3

Heat 1 tablespoon of sesame oil in a large wok or skillet over medium-high heat. Add the tofu cubes and fry for 6-8 minutes, turning occasionally, until golden and slightly crisp on all sides. Transfer the tofu to a plate.

4

Add the remaining tablespoon of sesame oil to the wok. Add the sliced spring onions (reserving some green tops for garnish), minced garlic, and grated ginger. Stir-fry for 30 seconds until fragrant.

5

Add the sliced carrot and broccoli florets and stir-fry for 3-4 minutes until just tender but still crisp.

6

Return the tofu to the wok, pour in the soy sauce, and toss to combine. Cook for 1-2 minutes to heat through.

7

Add the cooked wild rice and kimchi, and stir-fry for another 2-3 minutes until everything is well mixed and heated through.

8

Taste and adjust seasoning if needed. Serve hot, garnished with the reserved spring onion greens and a sprinkle of sesame seeds.

Nutrition

640 kcal Calories
30 g Protein
89 g Carbohydrates
10 g Fiber
9 g Sugar
23 g Fat
4 g Saturated fat
2.5 g Salt

FAQ

Is this tofu wild rice stir-fry vegan?
Yes, if the kimchi and soy sauce are vegan. Check the labels, as some kimchi may contain fish sauce or shrimp.
Is this recipe gluten-free?
It can be, provided you use gluten-free soy sauce or tamari and check the labels of the kimchi and other ingredients.
How long does wild rice take to cook?
Wild rice usually takes 45–50 minutes. It is ready when the grains split and become tender.
How can I make the tofu crispier?
Press out as much moisture as possible, pat the tofu dry, and cook it in a single layer without overcrowding the pan.
Can I use another type of rice?
Yes. Brown rice, cooked quinoa, or another cooked whole grain can be used, but cooking times may vary.
Does cooking reduce the fermented-food properties of kimchi?
Heating may affect some live cultures. For a fresher texture, add the kimchi near the end or serve extra on the side.
How should I store leftovers?
Cool leftovers promptly, refrigerate them in a covered container, and eat them within 1–2 days. Reheat until steaming hot.
Can I make this recipe less spicy?
Yes. Use a mild kimchi, reduce the amount, or serve it on the side.
How many servings does this recipe make?
The stated quantities make two servings.

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