Low FODMAP Soy-Ginger Tofu Bowls

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. 

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.

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. ​

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. ​

While the tofu is cooking, toss the slaw ingredients together in a small mixing bowl. ​

Continue to cook and flip tofu until it starts to get crispy on each side, about 20 minutes. ​

Serve over white rice, with a finishing drizzle of soy sauce, and a sprinkling of furikake or sesame seeds. if desired. 

Are you a fellow tofu lover? What's your favorite preparation?