Low FODMAP Banh Mi Tofu Bowl
Our Low FODMAP Banh Mi Tofu Bowl is comprised of cooked rice, tofu, quick pickled carrots and daikon radish, red cabbage, cilantro and a little bit of spicy mayo. Easy to make and perfect for clean eating. Low fat and protein packed, too.
Ingredients:
Spicy Mayo:
- ¼ cup (56 g) mayonnaise; use vegan if following a vegan diet
- Sriracha to taste
Tofu & Rice Bowl:
- 14- ounces to 16-ounces (400 g to 455 g) firm or extra-firm tofu, drained
- 1 tablespoon toasted sesame oil
- 1 tablespoon soy sauce, such as San J Gluten Free Reduced Sodium
- 2 teaspoons fish sauce, such as Red Boat
- 1 tablespoon plus 2 teaspoons plus 2 teaspoons sugar, divided
- 1 teaspoon Garlic-Infused Oil, made with vegetable oil, or purchased equivalent
- ½ cup (120 ml) rice vinegar
- ½ teaspoon kosher salt
- 2 medium carrots, trimmed, peeled and julienned
- 4- ounces (115 g) daikon, trimmed, peeled and julienned
- 2 cups (400 g) warm cooked rice, brown or white
- 1 cup (100 g) shredded red cabbage
- Cilantro sprigs
- Chopped scallion greens
- Sliced serrano or jalapeno; optional
Preparation:
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For Mayo: Whisk together the mayonnaise and Sriracha to taste; set aside.
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For the Rice Bowl: 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.
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Meanwhile, whisk together the toasted sesame oil, soy sauce, fish sauce, 2 teaspoons sugar and garlic-infused oil in a non-reactive bowl large enough to hold the tofu. Once tofu has drained, discard paper towels, cut tofu into cubes, add to marinade and toss well. Allow to marinate for 10 minutes.
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While tofu is marinating, make your quick pickles: Whisk the vinegar, remaining 1 tablespoon of sugar and salt together in a non-reactive bowl. Add the julienned carrots and daikon and toss together. Allow to sit for 10 minutes.
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Assemble your bowls: Arrange scoops of rice in each bowl. Use images for inspiration on arranging your ingredients. Make a mound of tofu (with a little of the marinade), pickled vegetables and cabbage. Garnish with cilantro, scallion greens and hot pepper, if using. Drizzle with spicy mayo and serve.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Cabbage: Both Monash University and FODMAP Friendly have lab tested various cabbages and reported their low FODMAP serving sizes. According to Monash Green Cabbage is low FODMAP in amounts of 75 g (3/4 cup) and Red cabbage is low FODMAP in amounts of 75 g (3/4 cup). According to Monash Savoy cabbage is low FODMAP in amounts of 40 g (1/2 cup). According to FODMAP Friendly Savoy cabbage is low FODMAP in amounts of 75 g (1 cup). According to both Monash and FODMAP Friendly, Napa cabbage is low FODMAP in amounts of 75 g (1 cup).
- Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
- Rice: Between FODMAP Friendly and Monash University, many different kinds of rice have been lab tested and they have low FODMAP amounts. Cooked white rice, according to Monash, is low FODMAP at 1 cup (190 g). Cooked brown rice, according to Monash, is low FODMAP at 1 cup (180 g). Cooked red rice, according to Monash, is low FODMAP at 1 cup (190 g). FODMAP Friendly has lab tested black rice and says a low FODMAP serving is 125 g cooked. Note that this is less than white or brown rice. According to Monash, cooked glutinous rice at 1 cup (190 g) is low FODMAP and cooked basmati rice is low FODMAP at 1 cup (190 g).
- Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.