Easy tofu taco recipe - Quick low FODMAP dinner without onion or garlic

Crumble the block of smoked tofu by hand into little chunks.

Heat a non-stick pan and add 1 tablespoon of garlic infused oil.

Sprinkle in 1 teaspoon of asafoetida and add a large finely grated carrot.

Add the crumbled smoked tofu (200 grams) to the pan.

Sprinkle in 1 teaspoon of smoked paprika, 1 teaspoon of ground cumin, and 1/4 teaspoon of chili powder.

Stir and fry the mixture on medium heat for 3 minutes.

Add the juice of half a small lime (approximately 1 tablespoon) and 200 grams (1 cup) of canned tomatoes.

Stir in 70 grams (1/2 cup) of rinsed and drained canned butter beans.

Add 1 teaspoon of dried oregano, freshly ground black pepper, and salt to taste.

Allow the mixture to bubble gently for 10 to 15 minutes until the carrots are softened to your liking.

Crush half of the cherry tomatoes into the sauce to make it juicier, or leave them whole if preferred.

While the sauce simmers, prepare the dressing by mixing 250 grams (1 cup) of coconut yogurt with 2 tablespoons of nutritional yeast, 1/2 teaspoon of black salt, and 1 tablespoon of lime juice.

Stir the dressing until the powders have dissolved and set aside.

Use the underside of a muffin tin to prop up the taco shells for easier filling.

Add greens like romaine lettuce to the base of the taco shells.

Carefully fill the taco shells with the tofu mixture.

Drizzle over the yogurt dressing generously.

Top with green tips of spring onion, fresh herbs, dried chili flakes, and shredded vegan cheese if desired.

Serve with boiled rice and a low FODMAP portion of avocado on the side.

Equipment Needed

Spice Level:

Dietary