FODMAP vegan can be delicious too – tofu recipe #5.
A couple weeks ago I set out to see how many tummy friendly tofu recipes I could made. So far I have a rice noodle soup, an entree (pan fried tofu with chili & tomato salsa), a main (tofu chop suey) and a dessert (with ginger, pumpkin & tapioca). Perhaps the next dish would be a healthy snack that can be packed into a lunch box?
Vegetables can be quite plain, so the bamboo shoot will give the dish a kick of flavor.
Recipe is as follow:
(makes about 6 rolls; to share, or serve 1 as a low FODMAP recipe)
- 100g firm plain tofu
- 75g potato, julienne
- 50g carrot, julienne
- 50g capsicum, julienne
- 50g bamboo shoot, julienne
- 50g bean sprout, washed
- 50g green bean, sliced
- 10g coriander, roughly diced
- 1 tbsp sesame seeds, lightly browned
- 1-2 tsp light soy sauce (use gluten free soy sauce for a gluten free option)
- 1-2 tsp sesame oil
- 1 tsp sugar
- cooking oil
- salt to taste
- 6 medium size rice paper
Bring a little cooking oil to medium-high heat in a frying pan, add tofu and and potato, spread them out a bit to brown, approximately 3 minutes; add carrot, capsicum, bamboo shoot, sugar, lightly toss, cook briefly (1 minute); add bean sprout, light soy sauce, sesame oil and salt to taste, toss; remove from heat, add sesame seeds and coriander, toss; transfer to a plate and let it cool slightly.
Grab a frying pan (or a round container) that is larger than the rice paper, pour in some water; submerge a rice paper into the water then transfer it, flat, onto a plate; leave it on the plate for 1-2 minute to soften; place some filling on the rice paper, roll it up as a roll; repeat with the remaining ingredients.
Serve warm or at room temperature. Sprinkle some sesame seeds over the rice paper rolls if preferred.
Main ingredients – carrot, green bean, potato, capsicum, tofu, bamboo shoot, bean sprout, coriander