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Pre-Challenge Recipe: Simple Sesame Tofu Stir-fry

  • Servings 2
  • Preparation time 10 minutes
  • Cooking time 10 minutes
  • Difficulty Easy

Pre-Challenge Recipe: Simple Sesame Tofu Stir-fry

  • Servings 2
  • Preparation time 10 minutes
  • Cooking time 10 minutes
  • Difficulty Easy

Here’s a recipe to enjoy without worrying about FODMAPs on the evening before a FODMAP Challenge.

Tip: Stir-fries are a great pre-challenge meal as you can mix and match with many different vegetables and ingredients. We’ve included a few low FODMAP options below but some other ingredients you can use are water chestnuts, bamboo shoots, bean sprouts, pumpkin, kale, or a handful of peanuts.

FoDMAP Content
Inulin
Lactose
Sorbitol
Fructose
FOS
GOS
Mannitol
Method
1

Dust the tofu cubes with cornflour and a sprinkle of salt.

2

Heat a pan on over a high heat before adding the garlic-infused oil.

3

Add the tofu to the pan and fry until golden. When cooked, remove from the pan and place on kitchen paper to absorb the excess oil.

4

Return the pan to a medium-high heat and add the sesame oil (and if needed, more garlic oil).

5

Add the ginger and cook for 1 minute before adding the carrots and capsicum.

6

After 2 minutes, add the green beans and cook for a further 3 minutes.

7

Finally add the soy sauce and cook until the vegetables are done- they should be done ‘al dente’ so not too soft.

8

Scoop the vegetables into bowls and add the crispy tofu. Top with sesame seeds, cilantro and season as desired.

9

Serve with rice or soba noodles.

Ingredients

200g Firm tofu, cubed

1 tsp Cornflour

1 Red capsicum, chopped into strips

1 Carrot, thinly sliced

80g Green beans or bok choy

1/2 tsp Sesame oil

1 tbsp Garlic-infused oil

1 tbsp Soy sauce or tamari

1 tsp Grated ginger

1 tsp Sesame seeds

1 tbsp Fresh cilantro/coriander

Salt & pepper to taste

Barry McBride

MSc, Clinical Development Associate

  • Last updated 25 April 2024
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