Go Back
–+ servings
An aerial image of bowls and plates topped with low FODMAP peanut tofu atop a dark green linen tablecloth. The tofu is served with white rice and Asian greens and topped with chopped peanuts and coriander.

Low FODMAP peanut tofu

Vegan, gluten free
Serves 3-4 with rice and greens
*Tablespoons are in Australian tablespoons. 1 Australian tablespoon (20ml) = 4 US, Canadian and NZ tablespoons or 1 heaped English tablespoon.
5 from 2
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 10 minutes
Course Main Course
Cuisine Food Intolerance Friendly
Servings 4 people

Ingredients
  

For the tofu:

  • 20-40 ml (1-2 tablespoons)* neutral oil for pan frying the tofu (optional)
  • 500 g firm tofu ideally frozen the night before then boiled, see notes cubed into bite sized pieces
  • 20-40 ml (1-2 tablespoons)* neutral oil see notes
  • 1/3 bunch spring onion greens washed and finely chopped
  • 1 tablespoon (4 US, NZ and Canadian teaspoons) freshly micro-planed ginger
  • 5 makrut lime leaves stems removed and finely chopped
  • 2 teaspoons sesame seeds optional, see notes
  • 2 teaspoons Korean red chilli flakes see notes
  • 20 ml (1 tablespoon)* Tamari or gluten free dark soy sauce
  • 20 ml (1 tablespoon)* white rice vinegar
  • 20 ml (1 tablespoon)* maple syrup
  • 40-60 ml (2-3 tablespoons)* smooth natural peanut butter
  • Salt and pepper as necessary and to taste
  • Water to thin the sauce to your desired consistency

To serve:

  • Chopped toasted peanuts optional
  • Chopped coriander or extra spring onion greens optional

Instructions
 

  • As the optional first step, heat a large skillet or frypan over a medium heat. Once hot, add the cubed tofu in 2 batches and cook on all sides until golden. Repeat with the remaining batch.
  • In a different pan, heat the oil over a low-medium heat. Add the spring onion greens, ginger, lime leaves, sesame seeds and chilli flakes. Cook for 3-5 minutes until soft and fragrant. Add a splash of water if it begins to stick or looks too dry.
  • Take the mixture off the heat and stir in the remaining ingredients. The sauce will look thick and might begin to seize when you stir in the peanut butter, but don’t worry. Add water until it thins to your desired consistency and then stir through the cubed tofu. Garnish with the optional toppings and serve.

Notes

  • Pan frying the cubed tofu is optional but adds texture and a nice contrast to the soft inner tofu cubes.
  • See the notes in the body of the post on freezing and boiling tofu. It’s optional, but it creates a lovely airy texture.
  • You can use 1 tablespoon oil and the rest water to fry the aromatic ingredients in this dish if you want to keep the oil content down.
  • The sesame seeds are optional and can be removed for a sesame free dish.
Keyword Low FODMAP tofu recipes, low fodmap vegan, Peanut tofu, vegan peanut tofu
Tried this recipe?Let us know how it was!