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low FODMAP Kimchi and Tofu Stew in white bowl on gray stone surface

Low(er) FODMAP Tofu Kimchi Stew

Our Low(er) FODMAP Tofu Kimchi Stew combines chicken stock, tofu, kimchi and daikon and is REALLY spicy! Make sure that you can tolerate spicy food before trying this recipe.

Course: Soup
Cuisine: American, Korean
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Makes: 8 Servings
Calories: 124 kcal
Author: Dédé Wilson

Ingredients:

  • 1 tablespoon Garlic-Infused Oil, made with vegetable oil, or purchased equivalent
  • 1 cup (64 g) roughly chopped scallions, green parts only, plus extra for garnish
  • 1- inch (2.5 cm) piece fresh ginger root, peeled and minced
  • 4 cups (960 ml) Low FODMAP Chicken Stock
  • 3 tablespoons low sodium gluten-free soy sauce, such as San J
  • 2 tablespoons gochugaru, Korean hot pepper flakes
  • 6- ounces (170 g) daikon, peeled and cut crosswise into 1/4 -inch (6 mm) discs
  • ½ cup (64 g) Low FODMAP Kimchi
  • 14 to 16- ounces (400 g to 455 g) firm tofu, sliced into ¼-inch (6 mm) slabs

Preparation:

  1. Heat oil in a deep saucepot over low-medium heat and add 1 cup (64 g) scallion greens and ginger. Sauté until softened, just a few minutes, but do not let them brown. Whisk in stock, soy sauce and hot pepper flakes. Add daikon slices and gently simmer until crisp tender, about 10 minutes.
  2. Stir in kimchi, then add slabs of tofu and simmer for about 5 more minutes or until tofu is heated through. Ladle into bowls, garnish with extra scallion greens and serve. You can refrigerate in an airtight container overnight and reheat, but we like it fresh and it is so quick to make, so try to just plan accordingly.

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Daikon: This white radish has been lab tested by Monash and they are low FODMAP in servings of ½ cup (75 g)
  • Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
  • Ginger: Monash University has lab tested fresh ginger root and has determined it to be free of FODMAPs, making it one of our go-to no FODMAP foods.
  • 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.

Nutrition Facts
Low(er) FODMAP Tofu Kimchi Stew
Amount Per Serving
Calories 124 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g5%
Sodium 36mg2%
Potassium 39mg1%
Carbohydrates 8g3%
Fiber 1g4%
Sugar 2g2%
Protein 10g20%
Vitamin A 593IU12%
Calcium 7mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.