Finding delicious and satisfying meals on the low fodmap diet can be challenging, but this low fodmap stir fry with tofu and low fodmap vegetables sauteed in a Chinese inspired sauce is so yummy! The low fodmap vegetable stir fry is packed with fresh, vibrant vegetables and protein-rich tofu for a nutritious, balanced meal that is bursting with flavor.
The low fodmap stir fry sauce combines tamari, coconut aminos, and a blend of spices to create a savory, slightly sweet, and tangy flavor that perfectly complements the tofu and vegetable stir fry. Chinese cabbage, carrot, and green bell pepper are fantastic low fodmap stir fry vegetables used in this dish that should be well tolerated by people with irritable bowel syndrome.
It is gluten-free, vegan, and full of liver-cleansing vegetables that are great for gut health. This low fodmap tofu stir fry recipe yields two servings, and according to Cronometer (a fantastic app for tracking the caloric and nutritional intake of foods and recipes), each serving contains:
- 462 calories
- 26 grams of protein
- 63 grams of carbohydrates
- 12 grams of fat
As you can see, the stir fry is packed with protein and healthy carbohydrates found mainly in the low fodmap vegetables. Tofu is first pan fried and served along side sauteed vegetables over a bed of basmati rice then topped with the best tasting low fodmap stir fry sauce. Even if you are not following a low fodmap diet, you will still love this tofu vegetable stir fry!
Low Fodmap Stir Fry Ingredients:
- 1 cup firm tofu
- 2 cups Chinese cabbage, shredded
- 2 medium carrots, julienned
- 1 green pepper, sliced
- 1.5 cups cooked basmati rice
- 1 tsp olive oil
Low Fodmap Stir Fry Sauce:
- 4 tbsp gluten-free tamari
- 4 tsp coconut aminos
- 2 tsp sambal oelek
- 4 tsp ginger paste or fresh ginger
- 4 tsp white rice vinegar
- 2 tbsp maple syrup
- 2 tsp molasses
- 1 tsp Chinese five spice
How to Make the Low Fodmap Stir Fry and Sauce:
- Prepare the Sauce:
- Combine the tamari, coconut aminos, sambal oelek, ginger, white rice vinegar, maple syrup, molasses, and Chinese five spice in a small bowl. Mix well and set aside.
- Cook the Tofu:
- Heat a large frying pan over medium heat with a small amount of olive oil. Slice the tofu into rectangles about 1 cm thick and dip them into stir fry sauce before placing them in the pan.
- Cook the tofu until golden brown on both sides, about 5-7 minutes. Remove from the pan and set aside before chopping into cubes.
- Stir Fry the Vegetables:
- In the same pan, add a bit more oil if needed. Add the julienned carrots and sliced green pepper. Stir fry for 3-4 minutes until they start to soften.
- Add the shredded Chinese cabbage and stir fry for another 2-3 minutes with half of the stir fry sauce until all the vegetables are tender-crisp.
- Combine and Serve:
- Return the cooked tofu to the pan with the vegetables and serve the stir fry with cooked basmati rice. Pour the prepared sauce over the tofu, rice and vegetables.
Tips and Substitutions:
- Extra Flavor: For added flavor, garnish with sesame seeds or chopped green onions (green tops only). Add some red pepper flakes for additional heat if you like spicy stir fries.
- Protein Options: If you’re not a fan of tofu, you can substitute it with chicken or another low fodmap protein.
- Vegetable Variations: Feel free to add other low FODMAP vegetables such as green beans or bok choy.
- Substitute Rice: I also love to serve this low fodmap stir fry with buckwheat noodles. So yummy! Rice noodles are another great low fodmap option.
- Swap the Cooking Oil: I used a small amount of olive oil to cook the tofu and vegetables, as it is my primary cooking oil choice, but for extra flavor, you can use garlic-infused oil or sesame oil.
Enjoy your delicious and healthy low fodmap tofu stir fry with low fodmap vegetables and the best tasting low fodmap stir fry sauce. Since I created the flavorful stir fry sauce, I have been making a stir fry with it almost weekly, as I have been loving the unique flavors and Chinese five spice that are the primary source of flavor in the sauce.
This Low fodmap tofu and vegetable stir fry is a perfect example of how you can enjoy flavorful and diverse meals while adhering to a low FODMAP diet. Combining tofu and fresh vegetables, coated in a delicious homemade sauce, makes for a satisfying and wholesome low fodmap dinner meal.
Also check out my collection of low fodmap recipes including breakfasts, soups, salads, dinners, snacks, sauces, and sweet treats.
If you have IBS or SIBO be sure to check out this SIBO resource guide with low fodmap recipes and learn how to heal SIBO naturally.
Low Fodmap Stir Fry with Tofu, Rice & Vegetables
Equipment
- 1 frying pan
- 1 pot
Ingredients
- Low Fodmap Stir Fry
- 1 cup firm tofu
- 2 cups Chinese cabbage shredded
- 2 medium carrots, julienned
- 1 green pepper
- 1.5 cups cooked basmati rice
- Low Fodmap Stir Fry Sauce
- 4 tbsp gluten free tamari
- 4 tsp coconut aminos
- 2 tsp sambal oelek
- 4 tsp ginger paste or fresh ginger
- 4 tsp rice vinegar
- 2 tbsp maple syrup
- 2 tsp molasses
- 1 tsp Chinese five spice powder
Instructions
- Make the low fodmap stir fry sauce by combining the tamari, coconut aminos, sambal oelek, ginger, white rice vinegar, maple syrup, molasses, and Chinese five spice in a small bowl and mixing.
- Heat a large frying pan over medium heat with a small amount of olive oil. Slice the tofu into rectangles about 1 cm thick and dip them into stir fry sauce before placing them in the pan. Cook the tofu until golden brown on both sides, about 5-7 minutes. Remove from the pan and set aside before chopping into cubes.
- In the same pan, add a bit more oil if needed. Add the julienned carrots and sliced green pepper. Stir fry for 3-4 minutes until they start to soften. Add the shredded Chinese cabbage and stir fry for another 2-3 minutes with half of the stir fry sauce until all the vegetables are tender.
- Serve the sauteed vegetables in a bowl with the cooked tofu and basmati rice and drizzle with the low fodmap stir fry sauce to taste.
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