Tofu Stir Fry

This low-FODMAP tofu stir fry swaps onion and garlic bulb for garlic-infused oil and scallion green tops, so you keep the savory flavor of a takeout-style stir fry without the fructans.

Prep 20 min

Cook 15 min

Serves 2

VeganGluten-freeDairy-free

Ingredients

Quantities below serve two and keep each vegetable within its tested low-FODMAP range per serving. Check the Monash app for current tested serving sizes if you scale up.

• 350 g (about 12 oz) firm tofu, drained and pressed (roughly 170 g per serving, the tested cap)
• 2 tbsp garlic-infused olive oil, divided
• 1 tbsp fresh ginger, grated or finely minced
• 2 medium carrots (about 120 g), thinly sliced on the diagonal
• 1 medium red bell pepper (about 150 g), sliced (75 g per serving cap)
• 100 g green beans, trimmed and halved (about 15 beans per serving)
• 2 small heads bok choy (about 150 g), stems and leaves separated (75 g per serving cap)
• 4 scallions, GREEN tops only, sliced
• 1 tsp toasted sesame oil, to finish (optional)
• 1 tbsp sesame seeds, to garnish (optional)
• Steamed jasmine or basmati rice, to serve

For the sauce:

• 3 tbsp tamari (gluten-free soy sauce)
• 1 tbsp maple syrup
• 1 tbsp rice vinegar
• 1 tsp cornstarch (cornflour)
• 3 tbsp (45 ml) water

Instructions

Press and prep the tofu

1. Wrap the tofu block in a clean kitchen towel or a few layers of paper towel, set a plate on top, and weight it with a can or a heavy pan. Press for 15 to 20 minutes to squeeze out excess water.
2. Cut the pressed tofu into 3/4-inch (2 cm) cubes and pat dry again, so the pieces brown instead of steam.
3. Slice the carrots, bell pepper, green beans, and bok choy, and keep the scallion green tops separate. Stir-frying moves fast, so have everything within reach before you turn on the heat.

Make the sauce

1. In a small bowl, whisk the tamari, maple syrup, rice vinegar, cornstarch, and water until the cornstarch fully dissolves. Set the bowl next to the stove.

Stir-fry

1. Heat 1 tbsp of the garlic-infused oil in a large skillet or wok over medium-high heat. Add the tofu in a single layer and cook 6 to 8 minutes, turning, until golden on most sides. Transfer to a plate.
2. Add the remaining 1 tbsp oil and the grated ginger to the pan. Stir for about 30 seconds, until fragrant but not browned.
3. Add the carrots, green beans, and bok choy stems. Stir-fry 3 minutes, then add the bell pepper and cook another 2 minutes, until the vegetables are crisp-tender.
4. Return the tofu to the pan, add the bok choy leaves, and whisk the sauce once more before pouring it in. Toss for 1 to 2 minutes, until the sauce thickens and coats everything.
5. Take the pan off the heat and stir through the scallion green tops. Finish with sesame oil and sesame seeds if using, and serve over rice.

Tips & Substitutions

• Press the tofu properly. Dry tofu browns and holds its shape; wet tofu steams and falls apart. The 15-minute press is worth the wait.
• Use only the green tops of the scallions. The white bulbs carry the same fructans as onion. The dark green ends give you the aroma without the FODMAP load.
• Skip bottled stir-fry sauces. Hoisin, oyster, teriyaki, and most "stir-fry" sauces list onion and garlic. Building the sauce from tamari, ginger, and maple syrup keeps it clean.
• Swap vegetables within tested ranges. Zucchini, common green cabbage (75 g), or baby corn work well. Check portions in the Monash app before you substitute, since caps differ by vegetable.
• Add heat carefully. Fresh red chili is low FODMAP in small amounts, but chili sauces and pastes usually hide garlic and onion. Slice fresh chili instead.
• Serve over the right base. Steamed jasmine or basmati rice and rice noodles are low FODMAP. If you want more protein, the tofu portion here already covers it.

Why This Works

• Garlic-infused oil carries the flavor, not the fructans. The fructans in garlic are water-soluble, not oil-soluble, so infusing oil captures the taste while leaving the FODMAPs behind.
• Green tops replace the onion aroma. The green portion of scallions and leeks tests low FODMAP, so it adds an onion-like note without the fructans found in the bulbs.
• Firm tofu is low FODMAP in portion. Firm, drained tofu is low FODMAP at about 170 g per serving because the pressing and processing drain off most of the GOS. Silken tofu is not a swap here.
• Tamari keeps it gluten-free. Soy sauce is low FODMAP in moderate amounts, and choosing tamari means the sauce stays gluten-free without changing the flavor.

Storage

Cool leftovers quickly and refrigerate in an airtight container for up to 3 days. Reheat in a hot skillet or the microwave until steaming; a splash of water loosens the sauce. Freezing is possible for up to 1 month, though the tofu turns spongier and the vegetables soften on thawing. Keep each reheated serving to roughly one portion of tofu and vegetables to stay within the tested low-FODMAP ranges.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.