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Tofu and bok choi dumpling filling (low FODMAP)

I have had my gluten free dumpling wrapper recipe live for a while now. It’s one of my favourite ever recipes that was originally in my cookbook, Intolerance Friendly Kitchen. Until now, I haven’t posted a filling recipe online (although there are two in the book). Today that changes with this tofu and bok choi dumpling filling recipe. Which, as the pictures suggest, works equally well as a wonton filling.

Tofu and bok choi dumpling filling

This easy dumpling filling is vegan and low FODMAP. If you have no FODMAP constraints, you can add garlic as you see fit. The recipe uses crumbled firm tofu and super finely chopped or grated bok choi, pak choi or Asian greens.

For flavour, we’re using a hefty amount of freshly grated ginger, spring onion greens, sesame oil and Tamari or soy sauce.

The filling can be used in my gluten free dumpling wrappers, gluten free wonton wrappers or even in vegetable buns made with my gluten free bao recipe. You can customise the filling based on the vegetables you have on hand, too.

An aerial image of a black skillet filled with tofu and bok choi dumpling filling atop a white marble table.

FODMAP notes for your dumpling filling

Firm tofu, which we are using in this recipe, is low FODMAP in 170g serves per person. This recipe uses 250g and makes enough filling for around 50 wontons or dumplings without about a teaspoon of filling in each.

Bok choi is low FODMAP in 75g serves per person. Monash doesn’t give FODMAP thresholds for other Asian greens like pak choi or Chinese broccoli. The FODMAP in question here is generally sorbitol.

Either way, the filling uses 500g of Asian greens and makes enough for 50 dumplings. This means that the filling needs to serve 7. This equates to just over 7 dumplings filled with this tofu and bok choi dumpling filling per serve.

Personally, 7 dumplings is plenty for me. If you have a bigger appetite, however, consider using 250g grated and chopped carrot and 250g bok choi.

A plate of vegan, gluten free and FODMAP friendly dumplings sit atop a white marble table. The dumplings are pleated, and drizzled with chilli oil, tamari and spring onion greens. Chopsticks rest on the edge of the plate and a small ceramic dish of spring onion greens sits to the left of the dumplings

Tips for your tofu and bok choi dumpling filling

My biggest tip, particularly if you are using gluten free wrappers, is to ensure the filling is very fine. This means very thoroughly crumbled tofu and super finely chopped bok choi. Any lumps and bumps will snag on the dough and might break it open. It’s far easier to fill dumplings if you ensure the filling is fine.

Firm tofu easily crumbles into small pieces, you just need to take your time. In terms of the bok choi, I like to grate the white stems on the large side of my grater and then finely chop the green leaves. You could also consider using a food processor, although I haven’t tried this.

My second tip is to thoroughly drain the vegetables before you cook them. By salting the vegetables and squeezing them in a sieve, you remove any excess moisture. This means your dumpling filling will have all the flavour but won’t be soggy and wet inside. It is also far easier to use a drier dumpling filling. Wet fillings will wet the dumpling wrappers and make them sticky.

I recommend 5 minutes of vigorous squeezing the veg. They should be dry and shrivelled and no longer dripping by the time you are finished with them. It’s worth it, I promise. This step will make filling you dumplings so much easier.

An instructional image demonstrating how to fold gluten free wonton wrappers, set on a white marble table

Suggested flavour additions

Firstly, non FODMAPpers can use a crushed garlic clove or two for added flavour. Sorry, all my fellow garlic adverse friends. If you are low FODMAP, you can experiment with asafoetida powder, which has a cooked garlic and onion flavour. Only use a pinch as it is very strong.

Now that we have that out of the way, some suggestions for everyone:

  • Extra grated ginger. Even if you ‘don’t like ginger’ it truly mellows out and has a nice background note of flavour that isn’t overtly ginger.
  • Toasted sesame seeds and toasted sesame oil. Toasted sesame oil is a game changer when compared to the non toasted variety.
  • A pinch of Chinese five spice, to taste.
  • For a filling with a bit more of a Vietnamese twist, I like to use chopped Thai Basil and/or Vietnamese mint.
  • Chopped fresh or dried mushrooms. Many mushrooms (like shiitake) have a low FODMAP threshold but they pack a flavour punch. This means you can add a low FODMAP amount and still reap the rewards.
  • Water chestnuts or jicama add a delightful crunchy textural element. Both have low FODMAP thresholds.
An image of a skillet filled with tofu and bok choi dumpling filling atop a white marble table surrounded by filled wontons.

Substitution options

As discussed, you can play around with the vegetables. The version in my cookbook uses half common cabbage (which is lower FODMAP than other varieties) and carrot.

The other version in my cookbook uses thoroughly wrung out spinach. You can have a play around and see what works for you.

In terms of the tofu, I daresay you could use a plant based mince like impossible mince in it’s place. Sear it with the aromatics thoroughly before adding the vegetables.

Enjoy this recipe? You might also like:

An aerial image of a black skillet filled with tofu and bok choi dumpling filling atop a white marble table.

Tofu and bok choi dumpling filling

Vegan, low FODMAP
Makes enough to fill approximately 50 of my gluten free dumpling or wonton wrappers
*Measures are in Australian tablespoons. Use ml for international accuracy.
1 Australian tablespoon = 4 US, Canadian and NZ teaspoons or 1 heaped British tablespoon.
Be the first to rate this recipe
Prep Time 20 minutes
Cook Time 10 minutes
Course Main Course
Cuisine Food Intolerance Friendly
Servings 50 dumplings

Ingredients
  

  • 500 g Bok choi or Asian greens Gai Lan/Chinese broccoli, Choy Sum, Pak Choi
  • 1 teaspoon fine salt
  • 250 g firm tofu crumbled finely
  • 40-60 ml (2-3 tablespoons)* oil
  • 1/2 bunch spring onion greens finely chopped
  • 1 tablespoon freshly grated ginger (4 US, Canadian and NZ teaspoons, 1 heaped British tablespoon)
  • 40 ml (2 tablespoons)* tamari or gluten free soy sauce
  • 1/2 -1 tablespoon sesame seeds
  • 20-40 ml (1-2 tablespoons)* toasted sesame oil

Instructions
 

  • Thoroughly wash your Asian greens. Use the large side of a grater to grate the lighter stalks, then very finely chop the green leaves. Ensuring the filling is very finely chopped means your wrappers are less likely to break as you fill them.
  • Place the greens in a sieve over the sink and sprinkle over the salt. Massage it in and begin to squeeze the excess liquid from the greens. After about 5 minutes of vigorous squeezing, you should have shrivelled greens that are no longer dripping. Most of the excess liquid should have been removed – again, a dry filling makes folding your dumplings infinitely easier.
  • Heat the oil in a large skillet or fry pan over a medium heat. Once warmed, add the spring onion greens. Cook for a few minutes before adding the ginger, and cook for a few minutes more until fragrant.
  • Add the crumbled tofu and stir to combine before adding the greens. Stir and add the Tamari to taste. Depending on the brand you use, it might be more or less salty. I find a dumpling filling slightly on the salty side is perfect, given that the wrappers have little to no salt.
  • Turn off the heat and stir through the (optional) sesame seeds and toasted sesame oil. Allow to cool before you start filling your dumplings.
Keyword low fodmap dumpling filling, low fodmap vegan, low fodmap wonton filling, Vegan dumpling filling
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