Sesame Soba Stirfry.
This delicious Sesame Soba Stirfry is vegan, gluten-free, low FODMAP, and can be prepared in under 30 minutes. Whether you’re on a temporary low FODMAP diet or not, this dish is extremely gentle on the digestive system. It’s packed with a TON of micronutrients that fuel your body and help to keep you satiated until your next meal.
Buckwheat Soba Noodles
Absolutely any noodle works in this dish, but I went with buckwheat soba noodles because they’re gluten-free. There is nothing wrong with gluten, but many people including myself have a hard time digesting it. Buckwheat noodles are packed with protein and fiber and have a nice nutty flavor that pairs well with the toasted sesame oil. Make sure check to the ingredients first to make sure there is no added wheat other than buckwheat.
Other noodle options that would go great in this dish are rice noodles, kelp noodles, or chickpea noodles. Chickpea noodles are gluten-free and vegan, but not low FODMAP.
Sesame Soba Stirfry Toppings
Included in this stirfry are low FODMAP ingredients including:
- Baked Tofu. I cube my tofu and coat each cube in tamari. Then, I airfry the cubes for 20 minutes flipping once halfway through. If you don’t have an airfryer, you can bake the tofu in the oven normally, it’ll just take a bit longer.
- Edamame & Green Peas. Great source of protein and fiber.
- Purple Cabbage & Shredded Carrots. Adds a nice crunch and have a wide range of vitamins and minerals. If you’d prefer these veggies raw, mix them in at the end.
- Fresh Cilantro. Any fresh herb works – I highly recommend fresh over dried herbs for more benefits and a richer flavor.
Sesame Soba Stirfry
- 2-4 oz buckwheat soba noodles small portion is 2 oz, larger portion for one person is 4oz
- 1 tbsp raw sesame oil
- 3/4 cup edamame beans I prefer using frozen
- 3/4 cup green peas
- 1/2 block super firm tofu if serving 4 people use the entire block
- 1/4 cup tamari, soy sauce, or coconut aminos divided
- 1/4 purple cabbage, shredded
- 2 large carrots, shredded
- toasted sesame oil topping
- sesame seeds topping
- fresh cilantro topping
- sea salt as needed, optional
- Preheat oven or airfryer to 400 degrees. Cube your tofu and add to a mixing bowl. Toss with 1-2 tbsp of tamari making sure each cube is evenly coated. Bake/airfry or 20 minutes flipping once halfway through.
- Heat sesame oil in a pan on a low-medium heat. Add in the carrots and cabbage first, make sure to stir pretty frequently so they don’t get burned. After about 5-7 minutes add in the edamame, green peas, and 2-3 tbsp of tamari, soy sauce, or coconut aminos. Cook for 5-10 minutes.
- Bring a pot of water to a boil and cook your soba noodles for no more than 5 minutes. Divide into your bowls and toss with toasted sesame oil. For every 2 oz of noodles I use no more than a tbsp of oil.
- Top noodles with the veggie stirfry, tofu, and fresh cilantro. You can mix in sea salt, but you may not need to as tamari is salty on its own.