Quick and easy tofu stir fry (low FODMAP): Lauren

tofu

🥗Healthier: tempeh

💰Cheaper: seitan

Tempeh is higher in protein, while seitan is often less expensive.

soy sauce

🥗Healthier: tamari

💰Cheaper: coconut aminos

Tamari is gluten-free, while coconut aminos are lower in sodium.

sesame oil

🥗Healthier: olive oil

💰Cheaper: vegetable oil

Olive oil is healthier, while vegetable oil is more budget-friendly.

cornstarch

🥗Healthier: arrowroot powder

💰Cheaper: flour

Arrowroot is gluten-free, while flour is often less expensive.

Press tofu to remove excess moisture using a clean towel or paper towel until the towel is damp.

Dice the pressed tofu into cubes.

Heat olive oil in a pan over medium heat.

Add chopped green parts of spring onions to the pan and stir-fry briefly.

Add the diced tofu to the pan and cook until browned on most edges, adding a tablespoon of low FODMAP sauce for flavor.

Pre-steam broccoli and carrots in the microwave for 2.5 minutes before adding them to the stir fry.

Add diced bok choy and red capsicum to the pan with the tofu and stir-fry until vegetables are tender but not mushy.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens