With so many embracing a meat-free January, it seemed a good time to share this delicious FODMAP recipe from our lovely local award-wining blogger Jane Cessford, aka The Fat Foodie:

I’m relatively new to the wonders of tofu, but I’m steadily becoming a fan and I guarantee that you’ll become one too if you make this stir-fried ginger tofu with rice. If you can, it’s best if you leave the ginger tofu to marinade overnight to really let it absorb the aromatic flavours, but you can also just let it marinade for an hour or so before using it, if you like.

I tend to prefer Indian flavours over Asian flavours most of the time, but this stir-fried ginger tofu really blew me away with its classic use of sesame oil, fresh ginger and the contrast between rice wine vinegar and the little bit of sweetness that comes from sugar. I feel that it encapsulates the taste of any decent Asian takeaway meal, but at a fraction of the price. It also has the wonderful benefit of being completely low FODMAP!

I use broccoli florets, thinly sliced carrot and shredded white cabbage in my stir-fried ginger tofu, but you can add other low FODMAP vegetables to it instead, such as sliced bell peppers. If you like Asian food please give this a go. It’s fresh, filling and filled with flavour. It’s an ideal meat-free evening meal.


300g plain or firm tofu (not silken)

120g whole broccoli florets

100g common cabbage (thinly shredded)

2 carrots (cut into thin strips)

2 tbsps green spring onion tips

Freshly chopped red chilli (optional)

Rice (to serve)

Ingredients for the marinade:

2 tbsps soy sauce

2 tbsps minced fresh ginger

1 tsp white sugar

1 tbsp rice wine vinegar

4 tbsps sesame oil

1/3 tsp of ground black pepper


Place the tofu between thick sheets of kitchen paper and weigh it down with a few tins. Leave it for an hour. (This enables much of the water to leave the tofu and helps it to become firm.)

In the meantime, mix the minced ginger, sugar, soy sauce, black pepper, rice wine vinegar and 3 tbsps of the sesame oil together in a bowl. (Leave 1 tbsp of sesame oil aside to stir-fry the vegetables with.)

Cut the tofu into chunks and add it to the marinade and stir well. Leave it to marinade for as long as you can.

Start boiling your rice.

Heat your wok or large frying pan over a medium-high heat and then add the tofu and all of the marinade sauce and fry it until the tofu is crispy. Put the tofu on a plate and keep to one side.

Heat the last tbsp of sesame oil in your wok/frying pan and then stir-fry the vegetables until they are almost cooked to your liking and then put the tofu back in to heat up.

Once your vegetables are completely done to your liking serve the stir-fried ginger tofu and vegetables on top of your cooked rice and top with sliced green spring onion tips and freshly chopped chilli before serving.

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