Low FODMAP Soba Stir Fry with Tofu
An easy low FODMAP dinner ready in 30 minutes. Buckwheat soba noodles, crispy baked tofu and veggies tossed in a garlic-free tamari-ginger-sesame sauce. Vegan and gut-friendly.
Ingredients
Crispy Tofu
- ½ block Extra-Firm Tofu, I recommend buying "High Protein Tofu" from Wildwood or Trader Joe's. It is the most firm tofu on the market and does not need to be pressed
- 1 tbsp Tamari
- 2 tbsp Cornstarch
Sauce
- 3 tbsp Tamari
- 1 tbsp Toasted Sesame Oil
- 1 tbsp Rice Vinegar
- 1 tbsp Maple Syrup
- 1 tsp Freshly Grated Ginger
Stir-Fry
- 100 grams Buckwheat Soba Noodles
- 1 tbsp Garlic Infused Olive Oil
- 2 Medium Carrots, julienned or shredded
- 1 cup Shredded Red Cabbage
- 2 Small Heads Baby Bok Choy, sliced (stems and leaves separated)
- ¾ cup Frozen Shelled Edamame
To Serve
- 2 tbsp Sliced Scallions, Top green part only
- 1 tsp Sesame Seeds
- Fresh Cilantro
- Lime Wedges
Instructions
- Bake the tofu. Preheat the oven or air fryer to 400°F. Toss the tofu cubes with 1 tbsp tamari, then sprinkle with cornstarch and toss until coated. Spread out on a lined tray or in the air fryer basket. Cook for 20–25 minutes, flipping halfway, until golden and crisp.
- Make the sauce. While the tofu cooks, whisk the tamari, toasted sesame oil, rice vinegar, maple syrup, ginger and chili flakes (if using) in a small bowl.
- Boil water for the noodles. Bring a pot of water to a boil.
- Stir fry the veggies. Heat the garlic-infused oil in a large skillet or wok over medium-high heat. Add the carrots, cabbage and bok choy stems and cook for 3–4 minutes, stirring often. Add the edamame and bok choy leaves and cook for 2–3 minutes more, until the leaves wilt and the edamame is hot.
- Cook the soba. Cook the noodles for 4–5 minutes, until just tender. Drain and rinse under cold water to stop the cooking.
- Toss everything together. Add the noodles, tofu and sauce to the skillet. Toss over low heat for 1 minute, until everything is coated and warmed through.
- Serve. Divide between 2 bowls and top with scallion greens, sesame seeds, cilantro and a squeeze of lime.
Notes
- Low FODMAP portion: 1 serving = half the recipe. Eating a bigger portion may take some ingredients over their low FODMAP serving.
- Gluten-free: use 100% buckwheat soba and gluten-free tamari.
- No air fryer: bake the tofu on a parchment-lined sheet pan at 400°F for 25–30 minutes.
- Storage: keep components separate in the fridge for up to 4 days.
- Check the Monash FODMAP app for the latest serving sizes.