Low FODMAP Sweet Chili Tofu Bowls – crispy baked tofu tossed with a sweet chili sauce served with roasted FODMAP-friendly veggies and whole grain brown rice. Vegetarian and meal prep-friendly.
Low FODMAP Sweet Chili Tofu Bowls
Crispy, just golden brown, baked tofu bites are blanketed in a sticky sweet chili sauce and served on top of a scoop of whole grain brown rice with a rainbow of yummy roasted veggies. Colorful. Flavorful. Nutrition-packed. These plant-based Low FODMAP Sweet Chili Tofu Bowls are my kind of meal. And, they’re a great option for any of us trying to eat more plant-forward in 2019. ??♀️
The Components:
- Oven-baked tofu – Crispy on the outside, tender on the inside. If you haven’t tried this method of preparing tofu, please do! It’s turned this non-tofu lover into a fan.
- Sweet chili and ginger sauce – Sweet and spicy with a kick of fresh ginger
- Roasted rainbow of FODMAP-friendly veggies – Roasting brings out the natural sweetness of the bite-sized pieces of carrots, red pepper, and broccoli.
- Brown rice – A whole grain option meaning a little bit more protein and FODMAP-friendly fiber compared to white rice.
Is Tofu Low FODMAP?
Yes, in short, tofu can be low FODMAP. Monash University has currently tested (soft) silken tofu and (pressed) firm tofu. Silken tofu tested high in FODMAPs. However, firm tofu is considered low FODMAP in a ⅔ cup or 170-gram servings.
As FODMAPs are water-soluble (they “dissolve” in water) and silken tofu has a higher water content compared to firm tofu, Monash believes this difference in processing leads to the differing FODMAP status.
Although extra-firm tofu has not specifically been tested, extra firm tofu has a lower water content than firm tofu. Therefore, extra firm tofu is generally accepted as “safe”.
Sweet Chili and Ginger Sauce
Sweet and spicy with a zip of warming ginger, this delicious sauce is inspired by Thai Kitchen’s Thai Chili and Ginger Sauce. If you can find the pre-made version, it appears to be FODMAP-friendly (by ingredient). So, you could sub it into this recipe making it even quicker and more convenient.
My take on the sauce uses pure maple syrup. I just love the flavor of maple and think it pairs nicely with the kick of chili from sambal oelek. This sauce is also delicious on salmon or chicken, and can easily be doubled.
Recipe
Low FODMAP Sweet Chili Tofu Bowls
- Total Time: 1 hour 15 minutes
- Yield: 4 1x
Description
Low FODMAP Sweet Chili Tofu Bowls – crispy baked tofu tossed with a sweet chili sauce served with roasted FODMAP-friendly veggies and whole grain brown rice. Vegetarian and meal prep-friendly.
Ingredients
Tofu Bowls
- 2 cups cooked brown rice or quinoa
- 1 (12 oz.) block extra-firm tofu, cubed
- 3 Tbsp. garlic-infused olive oil, divided
- 2 Tbsp. cornstarch
- 2 cups broccoli florets, cut into bite-sized pieces
- 2–3 medium carrots, cut into bite-sized pieces
- 1 medium red bell pepper, seeds removed and cut into bite-sized pieces
- ⅓ cup Sweet Chili and Ginger Sauce
Sweet Chili and Ginger Sauce
- ⅓ cup pure maple syrup
- 1 Tbsp. cornstarch mixed into with 2 Tbsp. cold water
- 1 Tbsp. rice vinegar
- 1 Tbsp. minced fresh ginger
- 1 Tbsp. sambal oelek (or to taste)
Optional Garnishes
- Sliced green onions (green parts only)
- Sesame seeds
Instructions
Tofu Bowls
- Prep brown rice or quinoa according to package directions, if haven’t already. (Tip: l like to cook mine in low FODMAP broth for extra flavor. Fody Foods and Casa de Sante both make low FODMAP vegetable broths)
- Drain and press tofu for 30 minutes trying to remove as much excess moisture as possible to produce a crispier baked crust. After pressing, cut tofu into bite-sized cubes and set aside.
- Preheat oven to 400°F. Line two baking sheets with parchment paper.
- Toss tofu with 2 Tbsp. olive oil. Add cornstarch and toss to coat. Place tofu on a baking sheet, spreading evenly so that none of the pieces are touching.
- Toss broccoli florets, carrot pieces, and bell pepper pieces with remaining 1 Tbsp. olive oil. Spread onto a second baking sheet.
- Bake tofu and veggies for 15 minutes. Flip tofu and veggies and bake for 15 minutes more, or until veggies are fork-tender and tofu is just golden brown. The time may vary depending on the size of tofu and veggie pieces.
- While the tofu and veggies are baking, prepare the Sweet Chili and Ginger Sauce (below).
- Remove tofu from oven and place in a bowl with Sweet Chili and Ginger Sauce. Toss to coat. Serve warm with veggies and rice topped with optional sliced green onion tops and sesame seeds. Or, divide into containers and refrigerate for up to four days. Note: The tofu will soften (but still be yummy) when stored in the fridge.
Sweet Chili Ginger Sauce
- Whisk all ingredients together. Place in a small saucepan and bring to a boil, stirring frequently.
- Reduce heat and simmer until the sauce starts to thicken. Cool slightly, the sauce will continue to thicken, and serve or store in the refrigerator for up to four days.
Notes
Sambal Oelek: Sambal oelek is an Indonesian condiment made from red chile peppers, vinegar, and salt. Although not officially been tested by Monash, sambal oelek is made from low FODMAP ingredients. Chiles and peppers do contain capsaicin which is a naturally-occurring compound that contributes to their spiciness. Capsaicin may be a non-FODMAP trigger for some individuals with IBS.
Firm Tofu: A low FODMAP serving of drained firm tofu is a ⅔ cup (cubed) or 160 grams.
Broccoli: A low FODMAP serving of broccoli florets is a ¾ cup or 75 grams.
- Prep Time: 40 minutes
- Cook Time: 35 minutes
- Category: Bowl
- Method: Bake
- Cuisine: Asian American
Zoe says
Super happy with this dish! I was worried low FODMAP food would be too underwhelming and boring, but this is quite the opposite! Very flavourful, and I have never made tofu taste so good! I used just a chilli puree/paste instead of the sambal oelek and it worked out great. I was worried the sauce would be too strong on ginger when I tried it in the saucepan, but once on the tofu it was a perfect sweet chilli sauce to my taste. 10/10 would (and probably will!) make again, and be happy to make for other people!
Em Schwartz, MS, RDN says
Thanks for taking the time to share your experience with this recipe, Zoe! Thrilled you enjoyed it! Best, -Em
in2insight says
Another winner!
Super good and not overwhelming spices.
Thank you for sharing.
Hope to see more plant based recipes… 🙂
Meghan says
Love this. I used Jasmine rice since that’s what I had; I also didn’t have ginger, so I used ginger powder. Tofu and veggies turned out great, I did halve the broccolis and double the red pepper for my tastes. But everything was delicious! Makes low FODMAP taste good. 🙂
Karen says
We enjoyed this dish but in future I would decrease the cornstarch and the sambal oelek.
Em Schwartz, MS, RDN says
Thanks for taking the time to share, Karen! Clarification question – would you decrease the cornstarch because you felt there was too much leftover, or is there another reason? Best, -Em
Sarah says
So happy to have this resource to make tasty FODMAP meals, thank you!!
Made this tonight and enjoyed it! First time cooking with tofu and was happy to hear how it could be FODMAP friendly. Sauce was a tad sweet for me but overall rave reviews from my boyfriend – who had never had tofu before. Will make again with a teeny bit less maple syrup. ?
Emily says
Thank you, Sarah! I appreciate you taking the time to leave your thoughts and am thrilled to hear you and your boyfriend’s enjoyed your first tofu cooking experience. 🙂