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.
Garlic infused oil is found in the oil section of your local supermarket. 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 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.
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Miso paste should be found in your local supermarket or Asian food store. We prefer using miso paste that does not include bonito. The ingredients in our miso paste includes: water, soybeans, rice, and salt. Make sure you check the miso paste does not include onion or garlic.
Make sure you buy firm tofu (these are often preserved in liquid, just drain the liquid off before using). The high levels oligosaccharides/FODMAPs are drained off with the liquid and during the manufacturing process, which makes the tofu low FODMAP. Avoid using Silken tofu as this product is high FODMAP.
Buy a bunch of spring onions with long green tips. You can use the green tips of the spring onions (which are low FODMAP) and not the white stem when cooking.
Crushed/pureed red chilli is just fresh red chilli that has been pureed into a paste (usually with a bit of salt and a preservative). Often you can find it in jars in the supermarket. If you can't find it, then you can replace it in the recipe using finely chopped mild red chilli.
The amount of wheat in regular soy sauce is low FODMAP, however if you are feeling concerned you can buy gluten free soy sauce (Tamari).
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
There are no dairy free tips for this recipe.
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 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