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Low FODMAP Soy-Ginger Tofu Bowls

8/31/2017

9 Comments

 
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The idea of tofu for dinner tends to be a polarizing one. Over the years I have heard many people describe their bland and texturally ambiguous encounters with tofu, and listened to vegetarians and vegans alike praise its versatility.

To my dismay, my mostly vegetarian diet was thwarted by the prescription of the Low FODMAP diet - my cauliflower, brussels sprouts and black bean staples were no longer on the menu. While not thrilled to have switched back to a meat heavy diet, the reduction of IBS symptoms has made it all worth it.

These days, firm tofu is my Low FODMAP, vegetarian protein staple, appearing in my meal plan almost weekly. Ninety percent of the time, this is the recipe I make with it. It’s light and fresh, yet hearty and satisfying any time of year. Make sure to allow time for the tofu to be pressed of excess packing liquid, turning into a flavor sponge for the marinade, and adding a much-needed meatier texture.
Low FODMAP Soy-Ginger Tofu Bowls

Serves 4


For the tofu:
2 blocks extra firm tofu
1/2 cup soy sauce*
¼ cup garlic infused oil
2 tbs mirin
2 tbs rice wine vinegar
2 tsp freshly grated ginger
1 tbs toasted sesame oil
1 tsp pure maple syrup
1 tsp crushed red pepper flakes
1 tsp freshly ground black pepper
Gallon size zippered plastic bag

2 tbs canola/vegetable oil for cooking

For the slaw:
2 medium carrots, shredded
2 medium peeled, deseeded or 1 english cucumber(s), diced
1 bunch cilantro, chopped
1/4 cup green onion, chopped (green part only)

Juice of half a lime (approx 3 tbs)
2 tbs garlic infused oil
1 tsp toasted sesame seeds
Salt and pepper to taste

*Soy sauce is limited to 2 tbs per serving, if you have celiac/gluten intolerance, try Tamari instead

Per serve:  Calories 650, Fat 44g, Sodium 2744mg, Carbs 38g, Sugars 9g, Fiber 5g, Protein 24g


Start by draining the tofu, wrapping the blocks in a clean, lint-free kitchen towel, and pressing. I use a casserole dish with some cans of food in it to help weigh down the tofu. You can skip this step in a pinch, but tofu is like a sponge, so pressing the packing liquid out is imperative if you want it to absorb the flavorings you add. I like to press for at least an hour, the longer the better.

Whisk together the remaining tofu ingredients in a measuring cup with a spout. 
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Unwrap the pressed tofu and cut it into small strips or cubes, I prefer strips, but it doesn’t really matter the shape as long as they are cut evenly.
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Place the tofu in the zippered plastic bag, and then pour the marinade over the top. Press the air out of the bag and seal it, trying to leave as little air as possible for better tofu-marinade contact. Place in the refrigerator anywhere from 1 hour to 24 hours, flipping it around a couple times. ​
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When it’s time to cook the tofu, start by heating the canola/vegetable oil in a 10in pan over medium-high heat. Dump the tofu into the pan, marinade and all.  Let that cook until the liquid has evaporated, then flip with a flat spatula. ​
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While the tofu is cooking, toss the slaw ingredients together in a small mixing bowl. ​
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Continue to cook and flip tofu until it starts to get crispy on each side, about 20 minutes. ​
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Serve over white rice, with a finishing drizzle of soy sauce, and a sprinkling of furikake or sesame seeds. if desired. 
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Are you a fellow tofu lover? What's your favorite preparation?
9 Comments
Ann
11/1/2017 02:41:20 am

Like you, I was mainly vegetarian before being diagnosed with IBS and loved cauliflower, legumes, mushrooms, onions & garlic (those last two were every day!). I don't like relying on meat but have found it a safe food to eat while I'm trying to work my way through elimination and challenges. I didn't buy any meat from the supermarket for about a year, except for salmon and, on the odd occasion, chicken. This tofu bowl looks right up my alley. I love the deep colour you have given it and I'm going to make it tomorrow night. My 3 year old vegan grandson will love it. He calls it toe food!

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Zoe link
11/1/2017 08:33:30 am

Hi Ann,

I'm so glad you have found some relief with elimination, and best of luck with your challenges! I'm so glad your grandson likes "toe food" - it's definitely one of my favorites, too.

Cheers!

Reply
Emma
6/18/2020 01:06:28 pm

This was lovely - marinaded the tofu for just under 24 hours and the flavour was great

Reply
Madeleine
7/8/2020 01:01:05 pm

Great recipe! This has become a favorite, both during Fodmap elimination and after. I love that I can prep it ahead of time.

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Molly
9/22/2020 01:05:44 pm

Epic fail. The tofu turns out mushy,. Probably better off baking it.

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Alem1962 link
2/4/2022 10:45:05 am

Thank You for Sharing this informative article! It is very useful to everyone Stay healthy and keep safe!

Reply
kris simmons
1/2/2024 07:24:43 pm

Wonderful recipe. It was a bit of an upset to my routines to commit to the FODMAP journey, but it has had amazing results in my taking back the reigns. This recipe is now a staple for me. It hits all of my pain points, in that its easy, can be prepped the night before, has simple ingredients and both looks and tastes like the best restaurants we frequent. Prior to the elimination diet I would never have considered cooking without shallots or garlic, but during this dark period, for me this recipe has been a lifesaver. Tastes great the first day, leftovers may even be better, but that might be because there are less dishes ;) This recipe was meant for my elimination period, but has become a staple......AMAZING! My tofu is marinating as I write this. THANK YOU!!! Meant alot to find this treasure.

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cpa tax services link
11/4/2024 03:54:39 am

Excellent post! Thanks for the informative read and keep up the great work!

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Escort Couple Columbia link
3/23/2025 10:09:58 pm

I love that this recipe uses simple ingredients but still delivers such flavorful and satisfying results.

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    Author

    Hi, I'm Zoe - a novice blogger who happened to experience IBS symptom relief following a Low FODMAP diet. I adapt recipes for a happy tongue and a happy tummy!

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