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

Pan fried tofu with chili and tomato salsa (FODMAP friendly)

Spicy, sweet and sour pan fried tofu dish with a home made salsa with chili and tomato.


(Serves 2 as a 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.

Traditional tofu
Traditional tofu
Traditional tofu
Traditional tofu




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