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Top-down view of a bowl filled with low FODMAP tofu stir-fry featuring golden-brown tofu cubes, vibrant red bell pepper slices, and fresh green zucchini rounds.

Low FODMAP Tofu Stir-Fry with Rice

Low FODMAP tofu stir-fry packed with colorful veggies, pan-seared tofu, and a tamari sesame glaze — a balanced, IBS-safe dinner that’s fast, flavorful, and gentle on digestion.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Dinner
Cuisine Chinese
Servings 2 Persons
Calories 390 kcal

Equipment

  • Non-stick skillet or wok
  • Mixing bowl
  • Spatula or wooden spoon
  • Rice cooker or saucepan (for rice)

Ingredients
  

For the Stir-Fry:

  • 1 block firm tofu pressed & cubed
  • 1 cup zucchini thinly sliced
  • ½ red bell pepper within low FODMAP limits
  • 1 cup baby spinach
  • 1 tbsp ginger fresh, grated
  • 2 tbsp scallion greens only the green part
  • 2 tbsp garlic-infused olive oil FODMAP-safe flavor

For the Sauce:

  • 2 tbsp tamari gluten-free soy sauce
  • 1 tbsp maple syrup
  • 1 tsp sesame oil
  • 1 tsp rice vinegar
  • 1 tsp cornstarch optional, for thickening

To Serve:

  • 1 cup cooked jasmine or white rice
  • 1 tsp sesame seeds optional topping

Instructions
 

Press Tofu:

  • Wrap tofu in a clean towel, place something heavy on top, and press for 10 mins. Cube it.
    Extra-firm tofu pressed under black granite weight with linen towel, showing water extraction. Teal dish catches liquid with kitchen timer visible.

Mix Sauce:

  • Combine tamari, maple syrup, sesame oil, rice vinegar, and cornstarch in a small bowl. Set aside.

Sear Tofu:

  • In a hot non-stick skillet with garlic-infused oil, sear tofu cubes until golden on all sides (about 6–8 mins).
    Golden-crusted tofu cubes searing in black wok with garlic oil, flipped with teal tongs. Steam rises from cracked edges against teal-shadowed backdrop.

Cook Veggies:

  • Add ginger, zucchini, and bell pepper. Stir-fry for 3–4 minutes until slightly tender.
    Zucchini, bell peppers and spinach sautéing in glossy tamari-maple sauce in black wok, flipped with teal spatula. Steam rises against teal-shadowed backdrop.

Add Sauce & Spinach:

  • Pour in the sauce, toss well, and add spinach. Cook for 1–2 minutes until wilted and sauce thickens.

Serve:

  • Spoon stir-fry over cooked rice and sprinkle with sesame seeds.

Notes

🥗 Full Nutrition Table

Nutrient  Amount  % Daily Value*
Calories  390 kcal -
Protein  20g 40%
Carbohydrates  38g 13%
Fiber  5g 20%
Sugars  6g -
Total Fat  18g 28%
Saturated Fat  2.5g 12%
Iron  4mg 22%
Calcium  180mg 18%
Sodium  650mg 27%
*Based on a 2,000 calorie diet

🧠 Important Notes:

  • Only use the green parts of scallions to keep it FODMAP-safe.
  • Use garlic-infused oil made with olive oil, not sunflower oil (which may contain fructans).
  • Swap zucchini for bok choy or carrots if preferred.
  • Add cornstarch only if you prefer a thicker sauce.
Keyword IBS-Friendly, Low-FODMAP, plant-protein, stir-fried