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

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

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

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.

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

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

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

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

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

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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Pre-Challenge Recipe: Simple Sesame Tofu Stir-fry

Pre-Challenge Recipe: Simple Sesame Tofu Stir-fry

FoDMAP Content

Method

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

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

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.

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

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

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

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

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

Serve with rice or soba noodles.

Ingredients

Barry McBride

Try these next

Search recipes, articles, stories:

Never miss a recipe

Recipes

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Stories

Sesame Salmon with Lime & Ginger Quinoa Salad

Miso & Peanut Butter Noodle Salad

Chicken, tofu & spinach noodle soup

SIBO: The IBS Connection & how FoodMarble can help

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For healthcare professionals

Pre-Challenge Recipe: Simple Sesame Tofu Stir-fry

Pre-Challenge Recipe: Simple Sesame Tofu Stir-fry

FoDMAP Content

Method

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

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

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.

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

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

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

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

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

Serve with rice or soba noodles.

Ingredients

Barry McBride

Try these next

Sesame Salmon with Lime & Ginger Quinoa Salad

Miso & Peanut Butter Noodle Salad

Chicken, tofu & spinach noodle soup

Search recipes, articles, stories:

Never miss a recipe

Getting
Started Guides