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Low FODMAP Vegan Tofu Stir Fry

Low FODMAP Vegan Tofu Stir Fry Recipe
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Difficulty: Beginner Prep Time 5 mins Cook Time 15 mins Total Time 20 mins
Servings: 4


Explore a world of flavor with our Low FODMAP Vegan Tofu Stir Fry, a delightful dish that doesn't compromise on taste for dietary needs.

Perfect for those following a vegan and low FODMAP diet, this recipe promises to deliver both nutrition and satisfaction with every bite. Loaded with fresh vegetables and infused with a savory sauce, our tofu stir fry is quick to prepare and sure to impress.

Our recipe ensures you get a healthy dose of fiber and variety, crucial for supporting gut function and overall well-being. A delightful meal that's as nutritious as it is satisfying.

Whether you're cooking for one or the whole family, this Low FODMAP Vegan Tofu Stir Fry Recipe is sure to impress. Follow our step-by-step guide to keep your diet diverse and your gut happy!

Nutritious, colorful, low FODMAP & bloat free ingredients





Off On

  1. Prepare the Tofu and Vegetables
    • Begin by peeling and slicing the ginger finely.
    • Cut the firm tofu into even cubes to ensure uniform cooking.
    • Slice the carrots, zucchini, and eggplant into similar-sized pieces for a consistent texture and cooking time.
  2. Cooking the tofu
    • Heat a pan over medium heat and add 1 tablespoon of oil.
    • Fry the tofu cubes for 2-3 minutes until they start to turn golden.
    • Add half of the prepared sauce to the tofu, toss to coat evenly, then remove the tofu from the pan and set aside.
  3. Sauté the Aromatics and Vegetables
    • In the same pan, add the remaining oil and ginger slices, cooking for 1-2 minutes until fragrant.
    • Introduce the sliced carrots and eggplant first, as they take longer to cook.
    • After a couple of minutes, add the zucchini to the pan.
    • Pour in the remaining sauce and stir fry all the vegetables together for about 5 minutes.
  4. Combine and Serve
    • Return the tofu to the pan, mixing it with the vegetables and sauce.
    • Cook everything together for an additional minute to allow the flavors to meld.
    • Serve hot and enjoy your delicious, health-conscious meal!


Serving Suggestion:

This Low FODMAP Vegan Tofu Stir Fry is not only easy to make but also a joy to serve. It caters to a range of dietary needs while ensuring that no one misses out on a rich, flavorful experience. 

Whether you're cooking for a family dinner or prepping meals for the week, this stir fry is an excellent choice for anyone looking for a hearty, plant-based meal. 

Enjoy the vibrant colors and the delicious combination of textures and flavors, all packed into one quick and easy dish. Perfect for a nutritious meal any day of the week!

Cooking tips: 

  • Add other Low FODMAP vegetables like spinach or bell peppers to diversify the nutrients.
  • Serve with a side of gluten-free tamari for an extra kick or a sprinkle of chopped green onions for a fresh finish.

Why This Dish Is a Game-Changer for IBS Sufferers:

  • Tailored for Digestive Health: By focusing on low FODMAP ingredients, this recipe is designed to minimize common IBS triggers, helping you enjoy your meal without the worry of aggravating your symptoms.
  • Rich in Nutrients: Despite being gentle on the gut, this stir fry does not skimp on nutrition, offering a balanced meal that supports overall health.
  • Versatile and Easy: Suitable for any meal, this recipe is a testament to the fact that managing IBS symptoms doesn’t mean sacrificing flavor or convenience.


Make sure to follow me on Instagram or YouTube so you don't miss my weekly gut-friendly recipe! 

Keywords: Low FODMAP Vegan Recipes, Tofu Stir Fry, Easy Vegan Dinner Ideas, Healthy Stir Fry Recipes, Quick Vegan Meals
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