Sticky ginger tofu - 15 minute low FODMAP recipe

tofu

🥗Healthier: tempeh

💰Cheaper: chickpeas

Tempeh is higher in protein, while chickpeas are budget-friendly and add a different texture.

soy sauce

🥗Healthier: tamari

💰Cheaper: coconut aminos

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

brown sugar

🥗Healthier: coconut sugar

💰Cheaper: white sugar

Coconut sugar has a lower glycemic index, while white sugar is more economical.

sesame oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil is healthier, while canola oil is less expensive.

Prepare the broccoli by removing as much of the stalk as possible, separating the heads from the stalks.

Break the broccoli heads apart with your hands and set aside.

Cut the green tops of spring onions, saving the bulbs for regrowing.

Slice 340 grams of Viana brand smoked extra firm tofu into four slices approximately 2.5 centimeters or 1 inch thick, then cut each slice into bite-size chunks.

In a bowl, mix 2 tablespoons of corn flour with 1/2 teaspoon of five spice, 1/2 teaspoon of asafoetida, and 1/4 teaspoon of white pepper until fully incorporated.

Coat the tofu pieces in the seasoned corn flour, shaking off excess flour and placing them on a clean plate.

In a bowl, combine 1 tablespoon of grated fresh ginger, 4 tablespoons of sweet chili sauce, 4 tablespoons of tamari, 1 tablespoon of tomato puree paste, an optional splash of maple syrup, and a grind of black pepper; mix well.

In a non-stick pan, add 1 teaspoon of miso paste and 1 tablespoon of toasted sesame oil, swirling to coat the pan.

Add the tofu into a single layer in the pan and fry on medium heat for 8 to 10 minutes, turning frequently until evenly browned on all sides.

Add the sticky ginger marinade to the tofu and fry on high heat for 2 minutes, stirring continuously to coat every surface of the tofu.

Lightly steam the broccoli until cooked to your liking, then set aside.

Remove the tofu from the pan onto a plate and set aside.

In the same pan, sauté the pak choy for a few minutes until wilted, adding a splash of water if necessary to prevent sticking.

Add the cooked broccoli to the pak choy and stir to mix with the excess marinade.

Sprinkle over the spring onion greens and mix everything together before plating.

Serve with microwave basmati rice or rice noodles, garnished with extra green onions and optional black sesame seeds.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens