Low FODMAP Sticky Garlic Tofu Veggie Bowl
Ingredients
MAKE GLUTEN FREEServings:
ROASTED VEGGIES
120
carrot
70
sweet potato*
2
olive oil
1
salt & pepper
STICKY TOFU
100
firm tofu *
2
corn starch*
1
soy sauce*
2
pure maple syrup*
0.25
sesame seeds*
2
garlic infused oil (for cooking)*
TO SERVE
180
pre-cooked microwave medium grain brown rice (for cooking)*
30
spinach (roughly chopped)
2
green onions/scallions (green leaves only, finely chopped)*
Low FODMAP Sticky Garlic Tofu Veggie Bowl
Yes that’s right I said garlic. This gorgeous low FODMAP sticky garlic tofu veggie bowl is perfect for a speedy dinner. Don’t worry though, we’ve used tummy-friendly garlic infused oil in this recipe so you can enjoy it in the first phase of the low FODMAP diet.
To make this recipe even faster you can sub in leftover roast veggies and just heat them in a frypan.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free
Ingredients
MAKE GLUTEN FREEServings:
ROASTED VEGGIES
120
carrot
70
sweet potato*
2
olive oil
1
salt & pepper
STICKY TOFU
100
firm tofu *
2
corn starch*
1
soy sauce*
2
pure maple syrup*
0.25
sesame seeds*
2
garlic infused oil (for cooking)*
TO SERVE
180
pre-cooked microwave medium grain brown rice (for cooking)*
30
spinach (roughly chopped)
2
green onions/scallions (green leaves only, finely chopped)*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
656
Fat
26.7g
Saturates
3.9g
Protein
19.4g
Carbs
86.5g
Sugars
17.8g
Fibre
10.9g
Salt
0.7g
Iron
4.8mg
Calcium
289mg
Calories
656
Fat
26.7g
Saturates
3.9g
Protein
19.4g
Carbs
86.5g
Sugars
17.8g
Fibre
10.9g
Salt
0.7g
Iron
4.8mg
Calcium
289mg
Calories
656
Fat
26.6g
Saturates
3.9g
Protein
19.1g
Carbs
86.8g
Sugars
17.7g
Fibre
10.7g
Salt
0.7g
Iron
4.8mg
Calcium
288.1mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 200ºC (355ºF) fan bake function. Line a roasting tray with baking paper.
- Peel the carrot and sweet potato, then cut into small chunks. Place in the roasting tray, drizzle in olive oil and season generously with salt and pepper. Place in the oven. Cook for ten minutes and then flip and cook for a further 5 to 10 minutes until golden brown and tender.
- While the veggies roast, cook the tofu. Cut the tofu into small cubes and place in a bowl. Sprinkle with the cornflour/starch and mix until well covered (it’s okay if there is still some flour left in the bottom of the bowl. Drizzle over the soy sauce, maple syrup and sesame seeds. Mix to combine.
- Cook the tofu. Place a medium-sized non-stick frypan over medium-high heat. Add the garlic infused oil. Add the tofu and scrape any sauce into the pan. Quickly push the tofu through the sauce so it caramelises onto the tofu. Cook for 2 minutes, then flip and cook for another 2 minutes (the outside of the tofu should go golden brown). Add the spinach to the pan and wilt for 1 minute. Remove from heat.
- Heat the precooked rice in the microwave until hot.
- Add the roasted veggies, brown rice, sticky tofu, and spinach to a bowl. Season with black pepper. Top with chopped spring onion/scallion leaves and season with black pepper.
Buying Tips
Check that the cornflour (corn starch) is made from maize and not wheat.
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.
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Choose a medium-grain brown or white rice that can be cooked quickly in the microwave.
Make sure you buy firm tofu (these are often preserved in liquid, just drain the liquid off before using). The high levels of oligosaccharides/FODMAPs are drained off with the liquid 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/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
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).
Sweet potato is low FODMAP in 75g/2.65oz serves and becomes high FODMAP in larger serves. Our recipes only use a low FODMAP portion of sweet potato. However if you are concerned you can normally swap the sweet potato for regular potato, carrot or parsnip.
Gluten Free Tips
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.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: 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
Professional Reviewer: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
