Low FODMAP Sticky Garlic Tofu Veggie Bowl
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.
Ingredients
Make gluten freeROASTED VEGGIES
sweet potato (peeled & cut into bite-sized chunks)
FODMAP
STICKY TOFU
firm tofu
FODMAP
corn starch
FODMAP
soy sauce
FODMAP
pure maple syrup
FODMAP
sesame seeds
Gluten Free
garlic infused oil (for cooking)
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.
TO SERVE
pre-cooked microwave medium grain brown rice (for cooking)
FODMAP
green onions/scallions (green leaves only, finely chopped)
FODMAP
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
Send these ingredients straight to the ALBY app on your phone – auto sorted by aisle and scaled to your servings.
Learn moreMethod
- 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.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
Stop wondering what to cook next
Get weekly meal plans, automatic shopping lists and over 1,200 dietitian-reviewed recipes, all in one place.
Explore FODMAP Made EasyReady to personalise your low FODMAP diet?
Learn how to confidently complete FODMAP reintroductions with step-by-step courses, symptom tracking and practical guidance.
Learn more
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
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 alongsi... Read more
More Recipes You Might Enjoy
View all recipes >
Easter Chocolate Afghans
Baking
5 Minute Low FODMAP Beetroot Dip
Condiments
Low FODMAP Roast Rhubarb with Custard & Ginger Crumbs
Baking
Low FODMAP Dark Chocolate Brownie Cookies
Baking
Low FODMAP Lemon Curd Thumbprint Cookies
Baking
Low FODMAP Chocolate Coconut Fudge Sauce
Condiments
Low FODMAP Spiced Pumpkin & Carrot Muffins
Baking
Low FODMAP Pumpkin & Sage Cornbread
Christmas
Low FODMAP Focaccia Bread
Baking
Low FODMAP Blueberry Smoothie
Breakfast
Everything you need to succeed on the low FODMAP diet
From recipes and meal plans to reintroduction guidance and symptom tracking, FODMAP Made Easy helps take the guesswork out of managing your gut symptoms.
- ✓Step-by-step low FODMAP guidance
- ✓Weekly meal plans & shopping lists
- ✓Dietitian email support
- ✓1,200+ low FODMAP recipes
