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Low FODMAP Zoodles & Tofu with Garlicky Peanut Sauce

This meatless dish is hardy enough for dinner but we like it for lunch, too. It’s like your favorite peanut noodle dish from the local Chinese restaurant only made with vegetable “zoodles”.

Course: Dinner & Lunch, Main Course, Salad, Side Dish
Cuisine: American, Asian
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Makes: 6 Servings
Calories: 442 kcal
Author: Dédé Wilson


Peanut Sauce:

Zoodles & Tofu:

  • 14 ounces (400 g) firm or extra-firm tofu
  • 2 medium carrots, scrubbed or peeled, stem end removed
  • 1 red bell pepper, cored
  • 1 medium zucchini, stem end removed
  • 1 tablespoon Low FODMAP Garlic-Infused Oil, prepared with vegetable oil, or purchased equivalent
  • 1/4 cup (4 g) fresh cilantro leaves
  • 1/4 cup (16 g) chopped scallions, green parts only (optional)


  1. For the Sauce: Combine peanut butter, soy sauce, ginger, rice vinegar, sesame oil, brown sugar, oil, and chilli powder in a blender and blend until smooth and combined. Scrape down blender as needed. Thin with as much water as needed to create a nice flowable texture; you will probably need a few tablespoons. Taste and add more hot sauce if desired. Sauce can be refrigerated in an airtight container for up to a week. It might need more thinning after being chilled but no need to pull out the blender. Simply stir in water until you reach the texture you want.
  2. For the Zoodles and Tofu: 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 while you prep the veggies. This technique will remove excess water from the tofu so that it will fry up with a nice crisp outer texture.
  3. Meanwhile, use your spiralizer to cut the carrots, bell pepper and zucchini. Alternately you can (1) coarsely shred the carrots and zucchini and cut the pepper into 1/4 inch (6 mm) sticks; (2) use a julienne peeler (we like Zyliss) to prep the 3 veggies; (3) or simply julienne them all with a chef’s knife.
  4. Cut each tofu slab in half lengthwise, then each piece into fourths (see sizes in image).
  5. Heat a large 12-inch (30.5 cm) nonstick skillet over medium-high heat, add Low FODMAP Garlic-Infused Oil and heat until shimmering. Add tofu and cook for several minutes until golden brown on the bottom. Flip the tofu over and cook for a few more minutes until second side is golden brown. Remove tofu and set aside, keeping warm, covered loosely with foil.
  6. Toss the veggies, however you prepped them, in a large bowl with just enough Peanut Sauce to lightly coat, then arrange on platter. Arrange the tofu on top, drizzle with more sauce, garnish with cilantro and scallions, if using.
  7. Serve warm or at room temperature. Dish may be refrigerated in an airtight container for up to 3 days, but we think it is best if you garnish with the cilantro and scallions right before serving. Bring to room temperature before serving.



Nutrition Facts
Low FODMAP Zoodles & Tofu with Garlicky Peanut Sauce
Amount Per Serving
Calories 442 Calories from Fat 324
% Daily Value*
Fat 36g55%
Saturated Fat 1g5%
Sodium 662mg28%
Potassium 87mg2%
Carbohydrates 22g7%
Fiber 4g16%
Sugar 9g10%
Protein 17g34%
Vitamin A 665IU13%
Vitamin C 2.6mg3%
Calcium 127mg13%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.