Pan fried tofu with chili and tomato salsa (low FODMAP, vegan, gluten free)

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FODMAP vegan can be delicious too – tofu recipe #2.

I hope you will enjoy this spicy, sweet and sour pan fried tofu dish with a home made salsa with chili and tomato.

Pan fried tofu with chili & tomato salsa (FODMAP diet)

(Serves 2  as a low FODMAP recipe)


  • 3 plain tofu cubes^ (approx 80g each)
  • a few slices of ginger, approximately 2g
  • 1 tomato, approximately 120g, diced
  • 1 chili, sliced
  • 1.5 tsp soy sauce
  • 1.5 tsp sesame oil
  • 1 tbsp tomato sauce ( I made my  own tomato sauce from roasted tomatoes; for shop bought tomato sauce, check for garlic, onion & gluten)
  • 3g coriander, chopped
  • cooking oil

^ check ingredients of tofu – should only contains soy bean extract, water & caking agent calcium sulphate 516.


Heat up some cooking oil in a frying pan, add ginger, pan fry tofu cubes on all sides until golden brown, approximately 2-3 minutes on each side; transfer onto a kitchen paper towel to drain off excess oil; leave the ginger slices in the frying pan.

To make the salsa – in the same frying pan with a little cooking oil, add chili, tomato, soy sauce, sesame oil, stir fry briefly; add tomato sauce; stir and cook for 1-2 minutes; remove the ginger slices; remove the salsa from heat, add 1/2 of the coriander; toss well.

Place the tofu cubes on a serving plate, place the salsa on top; garnish with the other 1/2 of the coriander. Serve warm.

Soft plain tofu FODMAP diet, gluten free, vegan
Soft plain tofu
Soft plain tofu - nutrition information
Soft plain tofu – nutrition information




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