Easy Low FODMAP Thai Curry Tofu & Green Beans
This recipe for Low FODMAP Thai Curry Tofu & Green Beans was inspired by Casa de Sante’s Thai Curry Seasoning, which contains no onion or garlic and is certified as low FODMAP by FODMAP Friendly.
The fragrant mixture of turmeric, coriander, cumin, ginger, white pepper, cayenne pepper and cloves is ready to use and I was inspired to create a tofu-based dish.
All Coconut Milk Is Not Created Equal
This recipe was updated in May 2020 to better explain what kind of coconut milk to use and how to keep the finished dish in low FODMAP serving sizes.
In the Test Kitchen we keep three kinds of coconut milk on hand, as they have different uses. Full-fat canned coconut milk is very rich and is fabulous when you want that very rich mouthfeel. I did not think that is necessary for this dish and in fact, I think the full-fat canned is too rich for this dish. “Lite” canned coconut milk, sometimes spelled “light”, is a similar product but with more water content, and therefore the FODMAP load is less.
UHT coconut milk is what you find on the grocery shelves in cardboard containers. It has the largest low FODMAP serving size of those lab tested and the added benefit of being shelf-stable, so this is the easiest to keep on hand. I highly recommend the UHT for this dish for texture as well as FODMAP levels.
Monash has lab tested both. Canned (full-fat) is low FODMAP in serving sizes of 60 g or ¼ cup (60 ml). UHT is low FODMAP in much larger servings of 180 g or ¾ cup (180 ml).
Vegan or Vegetarian
Ghee is low FODMAP, casein-free and very low lactose-product. Ghee is often used in curry dishes and I tried this recipe once with ghee and another time with Garlic-Infused Oil, made with vegetable oil. Both versions worked very well.
If you are looking for a vegan version of this dish use the oil, as the ghee, which is clarified butter, is based on dairy.
This is a quick weeknight dish that is packed with flavor. Serve with the rice of your choice.
Check out our interview with Dr. Onyx Adegbola, the founder of Casa de Santé. She is an amazing FODMAP pioneer and we have an exclusive chat with her about her entrepreneurial approach to bringing you Certified Low FODMAP products.
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Low FODMAP Thai Curry Tofu & Green Beans
This Low FODMAP Thai Curry Tofu & Green Beans is an easy one-dish meal and we give you vegetarian and vegan options.
- 1, 14- ounce to 16-ounce (400 g to 455 g block) of extra-firm tofu
- 2 tablespoons ghee or Garlic-Infused Oil, made with vegetable oil, or purchased equivalent, divided
- ¼ cup (16 g) chopped scallions, green parts only
- 1 tablespoon Casa de Sante’s Thai Curry Seasoning
- 2 medium beefsteak tomatoes, cored and chopped
- 8 ounces (225 g) fresh green beans, trimmed
- 1, 14.5 ounce (403 ml) can lite coconut milk or preferably 14-ounces UHT coconut milk, well stirred if canned
- Kosher salt
- Freshly ground black pepper
- Cilantro, optional
Cut the tofu block in half lengthwise. Place a triple layer of paper towel on a cutting board, place tofu slabs on top, then cover them with another triple layer of towel. Put something heavy on top, like another cutting board with a heavy pot on top. Allow to sit for about 10 minutes. This technique will remove excess water from the tofu so that it will fry up with a nice crisp outer texture.
Once tofu has drained, discard paper towels and cut tofu into cubes.
Heat a large, deep skillet over medium heat and add 1 tablespoon of the ghee or oil (use oil for a vegan version) and heat until oil is shimmering. Add tofu and increase heat to medium-high. Cook undisturbed for a few minutes or until tofu is browned on the bottoms, then toss around and continue to cook until nicely browned. Remove from pan and set aside, keeping warm.
Add remaining tablespoon of ghee or oil to the pan over medium heat. Add scallions and sauté for about a minute or 2 until softened but not browned. Add Thai curry powder and stir around for 30 seconds, then add tomatoes and green beans and toss to coat, then coconut milk and stir everything around together well. Adjust heat, partially cover and simmer for about 3 minutes, then stir in tofu to coat with sauce and simmer for 5 more minutes or until heated through. Taste and season with salt and pepper as desired. Your curry is ready to serve with or without a garnish of cilantro. And we like this best with rice.
- Often in recipes that call for canned coconut milk you can choose between classic style or lite (also sometimes spelled "light"). To remain low FODMAP I suggest you use "lite", if using canned, or I highly suggest the UHT coconut milk, which has a larger serving size.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
Tell Us What You Think
4 comments for “Low FODMAP Thai Curry Tofu & Green Beans”
Dear FODMAP everyday
I’m about to start the FODMAP diet and really hope it can help me deal with IBS. I’m in the process of figuring out what is safe to eat during the elimination phase and have a question about coconut milk, which I normally often use and can see is in several of the recipes here.
According to the Monash App, canned coconut milk is green for 1 serve, which is 60 g. (1/4 cup). 1/2 cup (120 g.) is yellow.
This recipe has 403 ml. coconut milk and makes 4 servings. So how is that low FODMAP? Wouldn’t it have to be around 240 g. (4×60 g.) for a recipe that serves 4, to be “green”?
Or is it safe to eat up until the “yellow” amount, fx 100 g.?
I hope you can help me with the calculations, so I can understand the system better! I would love it if I can include coconut milk in the elimination phase.
Hi Laura, Great question! The recipe called for “Lite” canned coconut milk, which has a higher water content than full-fat, and therefore a lower FODMAP content. That said, I just updated the recipe to be much more clear. You can make the recipe with UHT coconut milk, which not only has a larger serving size, but I also think is preferable in this dish. This is an older recipe and our newer recipes give much more of this kind of reasoning and background info. Thank you for mentioning this recipe as it gave me the opportunity to update it! You have a good “math eye” which will help you. Yes, stick with Green Light servings during Elimination. Also, working with a FODMAP trained RD will give you the best chance of success. And remember, the Elimination Phase is short. During your Challenge Phase you will learn what YOUR tolerance to coconut milk is and that is what counts! Check out this article.
Hi. Do you have the proportions of the spices in Casa de Sante’s Thai Curry Seasoning? They are sold out and I’m trying to prepare the dishes my daughter expressed interest in as she begins on the elimination portion of the fodmap diet. Thanks!
No, we do not. You could use the list as described on the Casa de Santé website and use your Monash app as well to create a low FODMAP blend. That is my best suggestion.