If you’re trying to cut down on the amount of meat that you eat this January, then this gluten free teriyaki tofu recipe is defo the one for you! It’s vegan, dairy free and low FODMAP too.
My gluten free teriyaki tofu recipe is soooo easy and quick to make and you probably have most of the ingredients in your cupboards already. For Veganuary this month, I’m on a bit of a mission to create gluten free,vegan and low FODMAP recipes this month that taste even better than muggle options.
Is it even possible? Well, you’ll just have to try this and find out!
But cutting down on meat is actually a really big ask for someone like me who has multiple food intolerances.
(my main offenders are gluten, garlic, onion and a bunch of other random evil things like beans and lentils. Oh and my boyfriend is also lactose intolerant too!)
And meat is one of the few things I can actually safely eat! When you can’t eat soooo many things already, it seems quite daunting (and potentially a bit crazy) to purposefully cut out something you can eat…
Why would I do that to myself by choice?!
But I always try my best to never let my food intolerances control me, so I was determined to not let them stand in the way of participating Veganuary. It’s something I really love being a part of for many, many reasons that I won’t bore you with right now!
Plus, I just want to prove that despite having a long list of things I can’t eat, it is still possible to create gluten free, vegan and low FODMAP dishes that make you say ‘well that’s just bloody lovely, isn’t it?’
And that’s exactly what my gluten free tofu teriyaki recipe is.
The tofu has such a lovely, crisp exterior and it soaks up aaaaall that sticky and sweet teriyaki sauce. With vibrant, chunky red and green pepper hiding in the mix too, all you need to do is top with spring onion greens, sesame seeds and you’re good to go.
I really pride myself on trying to create meat-free and vegan options for people who love eating meat. I mean, I don’t think me or Mark even liked tofu before I created this recipe!
After all, if people who eat meat love this recipe, then that’s the ultimate seal of approval isn’t it?
They don’t need to eat it, they don’t want to like it for any ethical reasons… they hopefully just want to eat it because it tastes nice! And that’s my ultimate goal whenever I create any gluten free, vegan or low FODMAP recipe.
And whilst I’m really into the idea of eating less meat during Veganuary… but my boyfriend definitely isn’t! So just knowing that he’s asked me to make this again next week is all the approval this recipe needs for me.
So here’s my gluten free teriyaki tofu recipe…
My Gluten Free Teriyaki Tofu Recipe (vegan + low FODMAP)
My gluten free teriyaki tofu recipe is an easy vegan option that's super easy and quick to make. Plus it's low FODMAP too!
PREP TIME: 10 minutes mins
TOTAL TIME: 30 minutes mins
Ingredients
- 280 g extra firm tofu
- 1 red or green pepper (or half of each) (chopped into chunks)
- 30 g cornflour
- 4 tbsp garlic-infused olive oil (make sure there's no actual bits of garlic in the oil if low FODMAP)
- 1 handful spring onion (only use the green parts if low FODMAP)
- 2 tbsp sesame seeds (optional)
For the Teriyaki Sauce
- 2 tbsp rice wine vinegar
- 150 g water
- 4 tbsp gluten free soy sauce
- 1.5 tbsp brown sugar
- 1 ball stem ginger (finely chopped)
Instructions
Start by preparing your tofu. Once opened, dab it dry with some kitchen roll. Then cut it into cubes slightly smaller than an inch square.
Add 30g of cornflour to a plate and roll your tofu cubes in it until well coated.
Grab a medum-sized frying pan. Fry your tofu cubes in 4 tbsp of garlic-infused olive oil until lightly browned on all sides. Add a little extra if the tofu seems to have soaked it all up whilst cooking.
Once all sides are nice and golden, place aside on a plate - preferably with some kitchen roll on it to allow the tofu to drain.
Now for your gluten free teriyaki sauce. In a bowl, add all of your ingredients and stir until nicely mixed together.
Using the same frying pan that you fried your tofu in, add your chopped pepper and lightly fry on medium heat for 2-3 minutes.
Then, add your gluten free teriyaki sauce mixture. Bring to the boil and then simmer for 5 minutes. Lastly, mix 1 tbsp of cornflour in a small bowl with 2 tbsp of water and add this to the frying pan.Mix in thoroughly. It should now be thicker and nice and sticky looking.
Lastly, add in your fried tofu and mix around so it's all nicely coated.
Serve up with boiled rice and top with spring onion greens and sesame seeds. Enjoy!
Notes
100g of extra firm tofu is a safe low FODMAP serving size during the elimination phase of the diet. So just over a third of this recipe would be safe to eat.
Thanks for reading how to make my gluten free teriyaki tofu recipe!If you make it, I’d love to see how it turned out so don’t forget to take a snap of your dinner and tag me on Instagram!
Plus, I’m giving away a £50 supermarket voucher every month to my fave pic, so get cooking!
Any questions about the recipe? Please do let me know by following meInstagram and leaving me a comment!
Thanks for reading,
Becky xxx
Oh and don’t forget to pin this for later!
Gluten-Free Recipe
FAQs
Tofu is one of those soy products that is Low FODMAP, as long as you buy firm or extra-firm. The softer varieties do not have enough of the water-soluble fructans pressed and drained away, so read the labels! Note that you do need hot cooked rice or quinoa on hand for assembly of your nourish bowl.
Is soy free tofu low FODMAP? ›
Soybeans are a high FODMAP food, containing both fructans and galacto-oligosaccharides (GOS). Since tofu is derived from soybeans, it also contains these same FODMAPs. However, 170g of firm tofu is generally considered low FODMAP while the same amount of silken tofu is considered high FODMAP (5).
Is tofu gut friendly? ›
Is tofu gut friendly? A low FODMAP portion of tofu is gut friendly also for people with a sensible digestive system. Moreover, soy consumption positively impacts the gut microbiome by suppressing certain bacteria, which may provide health benefits (7, 8).
Is tempeh low in FODMAP? ›
The fermentation process lowers the amount of FODMAPs in the soy beans and therefore tempeh is low FODMAP. Large servings of tempeh of 220 gram or more are high in FODMAPs. A serving of 100 or 150 gram can be eaten safely.
Does tofu aggravate IBS? ›
The answer to this question depends on the variety of tofu in question. Our analyses have revealed that silken tofu is high FODMAP in a 170g serve, due to the presence of oligos (GOS and fructans), whereas firm tofu is low in FODMAPs in a 170g serve.
Can an IBS patient eat tofu? ›
Choose easier-to-digest proteins, such as eggs, chicken, turkey, fish, extra-firm tofu, and plain lactose-free greek yogurt. Lower-fat cooking methods, such as baking, roasting, steaming, boiling, and sautéing, can also help you avoid uncomfortable symptoms.
What is the best tofu for IBS? ›
Whereas, firm tofu is then pressed and drained, which removes the liquid containing GOS (FODMAPs). This is why only firm or extra-firm tofu is low enough in GOS to be considered low FODMAP. According to Monash, 2/3 of a cup or 160g is low in FODMAPs and should be tolerated by most people with IBS.
Can you be vegan and low FODMAP? ›
Other examples of low-FODMAP vegan foods include plant-based milk, rice, buckwheat, edamame, black tea, black coffee, and cranberry juice, says Kelsey Costa, MS, RDN. But go easy on the caffeine, she advises.
Is gluten free soy sauce FODMAP? ›
Many Asian dishes are FODMAP-friendly, as they include gluten-free Tamari Soy Sauce as a low-FODMAP alternative to typical soy sauce. Asian cuisines also typically call for low-FODMAP herbs and spices, such as lemongrass, turmeric and coriander.
What not to mix with tofu? ›
What to not serve with tofu? According to studies, a high volume consumption of tofu and spinach together can increase your risk of kidney stones. Tofu and spinach contain calcium and oxalic acid respectively and the combined can form kidney stones.
A soy intolerance is when your digestive system has a hard time breaking down (digesting) soy. When you ingest soy, you may have symptoms such as gas, diarrhea and abdominal pain. A soy allergy is a type of food allergy that occurs when your immune system mistakenly triggers a defensive response to soy.
Is there a downside to eating tofu? ›
Incorporating tofu into your daily meals and snacks can bring several health benefits. Those benefits include brain health promotion, ease of menopause symptoms, and heart disease prevention. However, eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs.
Are blueberries low in FODMAP? ›
Blueberries are a great low-FODMAP fruit serving because they are lower in fructose, which can be difficult for your body to digest. However, be sure to measure out the proper serving. One serving is approximately 20 berries.
Are chickpeas low in FODMAP? ›
Chickpeas are generally a high FODMAP food due to their galacto-oligosaccharide (GOS) content. However, if you eat ¼ cup or less of canned chickpeas that have been rinsed and drained, they are actually low FODMAP. This is because FODMAPs are water-soluble and leach out of the chickpeas into the brine of the can.
Is Worcestershire sauce low in FODMAP? ›
Worcestershire Sauce: Even though this food typically contains high FODMAP ingredients (like molasses or garlic powder), Worcestershire sauce has been tested and is considered low FODMAP by Monash University. A low FODMAP serving is 2 tablespoons or 42 grams.
Is peanut butter low in FODMAP? ›
Peanut Butter is Low in FODMAPS
While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.
Is avocado low FODMAP? ›
Avocados contain FODMAPs that can trigger IBS symptoms and may be high, moderate, or low in FODMAPs depending on how much you eat. In terms of portion sizes, 1/8 of an avocado is considered low-FODMAP and should be safe to eat if you have IBS. Some people may be able to tolerate more.
What soy products are low FODMAP? ›
There are many soy-based foods that are suitable for the low FODMAP diet such as firm tofu, soy cheese, plain tempeh, edamame, soybean oil, soy sauce, miso, and some soymilk. Food processing, fermentation, and maturity of the plant can impact the FODMAP content of soyfoods.
Why does tofu make me bloated? ›
But be forewarned: Processed soy (which includes tofu) can cause serious puff. It has estrogen-like effects in the body, which contribute to bloating.
