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Rainbow Tofu Curry | High-Fibre, Low-FODMAP

Written by

Jasmine

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Welcome to a new series of high-fibre recipes that are IBS-friendly. As someone who’s lived with this condition for about a decade, and now eats 40g of fibre a day; it seemed the perfect fit! Of course FODMAPs (a fast-digesting type of carbohydrate which can cause gas and bloating) aren’t the only cause of digestive issues but they’re a good place to start once you’ve eliminated other root causes with a doctor. We’re kicking the series off with a rainbow tofu curry…

INGREDIENTS

Curry base, seasoning and toppings:

Creamed coconut

Tomato paste

Peanut butter

Ginger

Chilli flakes

Turmeric

Cumin

Asafoetida

Fresh coriander

Vegetable stock (if you’re sensitive to even small amounts of garlic and onion, use a brand that totally omits them)

Vegetables:

Carrot

Bell peppers (I did yellow and red)

Snap peas

Aubergine

Baby tomatoes

Spring greens

Baby potatoes

Tenderstem broccoli

Tofu:

Extra-firm tofu

Cornflour

TIPS & NOTES

Usually I say ‘go for it’ with reasonable swaps and substitutions, but if you want to do so with this recipe: check that the swap and portion size are FODMAP-friendly using the MONASH app or you could just use ChatGPT these days.

We aren’t using garlic or onions because they’re not FODMAP-friendly, instead I’m using asafoetida which gives a similar flavour and I’m using techniques like blooming the spices to bring out maximum flavour. Personally, a little cooked garlic and onion doesn’t cause me issues so I also make a version of this curry with them. However, we’re going for true FODMAP-friendly here!

I served this with brown rice, though quinoa would also work. The curry itself has 9g of fibre (and 26g of protein) and with a portion of rice this comes up to 11g of fibre (and 31g of protein).

When I’m in my late luteal phase, I love this curry; it provides fibre and protein without lots of legumes which I can be a little more sensitive to at that time. And, as a bit of a bonus: this is also iron-friendly, just make sure you use tofu that’s not set with calcium.

Rainbow Tofu Curry

  • Servings: 3
  • Difficulty: Easy
  • Print

A FODMAP-friendly, high-fibre tofu curry with aromatic flavours

No special equipment or advance prep needed but optionally: salt the aubergine generously and spread it over a clean tea towel – leave for 10 mins then pat with the towel to remove excess water

Ingredients

  • 450g of extra-firm tofu (cut into bitesized chunks)
  • 1 medium carrot (optional: peel, cut into chunks)
  • 2 bell peppers (cut into slices)
  • c.15g chunk of ginger (remove bark, finely chop or grate)
  • 1 aubergine (cut into small-medium chunks)
  • 175g of baby potatoes
  • 80g of tenderstem broccoli (roughly chopped)
  • 60g of sugar snap peas (optional: remove strings)
  • 80g of spring greens (chopped)
  • 100g of baby tomatoes
  • 40g of peanut butter
  • 40g of creamed coconut
  • 1/4 of a tsp of asafoetida
  • 1 tsp of cumin
  • 1 tsp of turmeric
  • 1/2 a tsp of chilli flakes
  • Juice of 1/2 a lime
  • A handful (c.5g) of coriander (remove large stems and chop)
  • 15g (1 tbsp) of tomato paste
  • 15g (1 tbsp) of cornflour
  • 1 low-FODMAP vegetable stock cube (dissolved in 400ml of water immediately before use)
  • A drizzle of vegetable oil
  • Salt and pepper to taste

Directions

  1. Preheat the oven to 180C
  2. In a wide-based lidded pot over a medium heat, fry off the aubergine with no oil until golden (this should take 7-8 mins) and then remove from the pot
  3. Add the tofu to a bowl, mix together the cumin, asafoetida, chilli flakes and turmeric and sprinkle 1/3 of it over the tofu, sprinkle on some salt, pepper and the cornflour (I like to use a small sieve to evenly distribute it) and toss together with a little oil
  4. Spread the tofu evenly over a lined sheet pan and bake for approx. 25 mins, turning it halfway through the cook time until firm and golden but not hard in texture
  5. Boil the kettle
  6. Whilst the tofu bakes, in the original pot, melt the creamed coconut over a medium heat, add the spices and bloom for up to 30s until aromatic before adding the ginger, tomato paste and peanut butter and mixing together into a paste
  7. Mix the vegetable stock and add it to the pot with the carrot, bell peppers and potatoes, stirring to combine with the curry paste, cover and simmer for around 20 mins
  8. Stir the curry then add the broccoli, baked tofu, spring greens and aubergine, cover and cook for a further 5 mins then add the lime juice and most of the coriander
  9. Serve with rice or quinoa, topped with the remaining coriander

Let me know if you try my rainbow tofu curry!

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