Following the low FODMAP diet can be very confusing. Determining which foods are low FODMAP is not always clear. In fact, the FODMAP content of a food can change within a single food depending on the ripening or processing of the food. Even as a Dietetic Intern who studies nutrition daily, I am still learning new facts about the FODMAP compounds in food products. I understand that the low FODMAP diet is not always self-explanatory.
A category of food that often confuses patients those trying to follow a low FODMAP diet is soy products. Some soy products will be high FODMAP, but many soy products are low FODMAP due to loss or breakdown of FODMAPs in its processing! To learn more about which soy products are low FODMAP, check out our post.
This recipe includes two low FODMAP soy products; soy sauce and firm tofu. Firstly, soy products that are fermented are often lower FODMAP as the microbes in the fermentation process help break down the FODMAPs. Soy sauce is a low FODMAP product when consumed at 2 tablespoons or less.
Secondly, firm tofu is also low FODMAP when consumed at 2/3 cup of less. However, be careful when buying tofu as the silken tofu, the softest type of tofu, is not! I know, I know…. determining low FODMAP products from very similar products can be confusing! Just make sure to purchase the tofu block that states FIRM tofu. To produce firm tofu the soy is pressed and excess water is removed. Since some FODMAPs are water soluble, they are also removed and as a result, produce a lower content of FODMAP in the final product. In comparison, silken tofu has no water removal step in its processing and therefore maintains a high FODMAP content.
This Low FODMAP Lemon Teriyaki Stir fry makes enough for 4 people (4 servings) and a single serving contains less than the maximum intake of firm tofu and soy sauce to be considered low FODMAP. As I often just cook for myself, I have tested the leftovers and can confidently say that it freezes well and still tastes great reheated. Therefore, don’t worry about having 3 servings of extras as they can serve as quick dinners for a busy week! Just portion in smaller containers and you can have dinner ready in no time!
- 2 Tbsp canola oil
- 350 grams extra firm tofu
- 4 medium carrots
- 1 cup chopped Green onions- only the green parts (white section is not Low FODMAP)
- 1 large bell pepper chopped
- 1 zucchini chopped in rings
- ¼ cup soy sauce
- 1/3 cup lemon juice
- 2 tsp dried ginger
- 2 Tbsp brown sugar
- ⅓ cup cold water
- 2 Tbsp cornstarch
- Remove excess water from tofu by wrapping whole block in paper towels and firmly pressing on all sides. Set aside.
- Cook rice as directed on packaging. Set aside.
- Warm canola oil in frying pan on medium heat.
- Chop carrots in thin slices and add to pan.
- Unwrap tofu and break apart tofu with a fork to create a variety of sizes. Add to frying pan. Fry tofu and carrots until tofu is lightly browned and carrots are tender.
- Chop green onions saving only the green parts and discarding the whites. Chop bell pepper and zucchini and add all to pan.
- Stir, cover pan and cook on medium heat for 10 minutes.
- While stir-fry is simmering make the sauce by combining soy sauce, lemon juice, ginger, brown sugar, cold water and corn starch together in a small bowl.
- Turn frying pan heat to high and add sauce. Stir until completely coated and sauce sizzles or boils.
- Turn down to low and simmer for 10 minutes.
- Serve on top of rice, or another Low FODMAP grain.