Low FODMAP Miso & Chilli Tofu Skewers
Low FODMAP Miso & Chilli Tofu Skewers
Low FODMAP miso & chilli tofu skewers create a delicious low FODMAP recipe and vegan meal. Banish boring tofu by marinating your tofu for at least two hours before you cook or prep your tofu the night before.
FODMAP Note: Make sure you choose firm tofu not silken tofu to keep the FODMAP content of the meal low.
Cooking Note: Choose plain miso paste that doesn't include bonito. If you need to be gluten free, then choose a gluten free option. Miso can often be found in the International Aisle of your supermarket or in your local Asian grocery store.
Ingredients
Make gluten freeTofu Skewers
white miso paste (dark yellow, no bonito)
FODMAP
garlic infused oil
FODMAP
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
soy sauce
FODMAP
crushed/pureed red chilli
FODMAP
pure maple syrup
FODMAP
firm tofu (cubed)
FODMAP
sesame seeds (to serve)
Gluten Free
Rice
Side Salad
green onions/scallions (green leaves only, finely sliced)
FODMAP
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Learn moreMethod
- Make the marinade by mixing together the miso, garlic infused oil, soy sauce, chilli paste and maple syrup. Mix well. Cut the tofu into bite sized pieces and add to the marinade. Cover and chill in the fridge for at least 2 hours or overnight.
- 30 minutes before you want to eat, place the rice on to cook according to packet instructions.
- Preheat the oven to 190ºC (375ºF) bake function.
- Make the side salad. Peel and cut the cucumber into chunky sticks. Blanch the green beans in boiling water until bright green and tender. Then drain and refresh by rinsing in cold water. Thinly slice the spring onion tips. Toss the mesculn salad, cucumber, spring onion and green beans in a large bowl. Drizzle with olive oil and orange juice. Season with a couple of grinds of salt and pepper. Mix well.
- Thread the tofu onto skewers (pre-soaked) and place on a baking tray lined with baking paper. Bake in the oven for 8-12 minutes until caramelized and slightly crisp on the outside. While the tofu cooks, heat the leftover marinade in a small sauce pan until hot.
- Serve the tofu skewers hot and garnish with sesame seeds. Have the rice and the fresh salad on the side. Drizzle with the leftover miso sauce.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Audrey Inouye (RD)
Audrey Inouye is a FODMAP trained registered dietitian in Canada. She began her career in public health by managing community outreach and peer support programs for diabetes and prenatal nutrition. Audrey later branched into private practice and founded I... Read more
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