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A bed of white rice topped with stir fry containing zucchini, carrot, tofu and red bell pepper sitting on a white plate. The plate sits on a wooden table with chopsticks next to the meal
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5 from 2 votes

35 Minute Low FODMAP Stir Fry with Firm Tofu

This lemon-teriyaki stir fry isn’t just a quick, delicious dinner—it’s low FODMAP, too! This stir fry recipe uses extra firm tofu, which is low FODMAP. Silken tofu, the softest type of tofu, is not low FODMAP. Know the difference before you cook! Recipe yields 4 servings.
Prep Time15 minutes
Cook Time20 minutes
Total Time35 minutes
Course: Low FODMAP, Lunch/ Dinner
Cuisine: Asian
Diet: Vegan
Keyword: dairy free, low fodmap, no garlic, sauce, stir fry
Servings: 4
Author: Andrea Hardy

Ingredients

  • 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 or gluten free soy sauce if necessary
  • 1/3 cup lemon juice
  • 2 tsp dried ginger
  • 2 Tbsp brown sugar
  • ⅓ cup cold water
  • 2 Tbsp cornstarch

Instructions

  • 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.

Notes

Recipe tips and tricks:
  • Tired of rice? Try using rice noodles instead!
  • Try using fresh ginger instead of dried for an extra fresh zing