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Low FODMAP Vegan Mushroom Tofu Stir Fry

Updated: May 18

This super light and healthy mushroom and tofu stir fry is so simple to make. Ready in about 15 mins!! One of my regular go to midweek meals. Maybe it will become one of yours too!

It packs a punch protein wise with its mix of tofu and edamame beans. For added texture, I squeeze as much water as possible out of a block of firm tofu, cube and then fry it before adding it to the mushroom mix. I also use a variety of oils for added interest and flavour.

The recipe calls for gluten free soy sauce. A good choice for those of us with Celiac disease, IBS, a wheat allergy or gluten sensitivity. Its widely available in supermarkets, amazon and specialist food shops.

You will see that this recipe also uses Hing, in the place garlic. If you are not strictly following FODMAP, then you can use 1 large garlic clove in the place of hing powder.

Hing comes from the resin of fennel plants and has a strong sulphur odor that fades to a pleasant flavour during cooking. It is used in ayurvedic medicine to aid digestion and reduce gas. If you've never cooked with hing powder before, maybe start with 1 teaspoon and adjust according to taste.

If you do not have a sensitivity to mannitol, you could try adding enoki, shitake, or porcini mushrooms.

If you decide to give this recipe a go, please log into the members area and share your thoughts, pictures and recipe tweaks. Good luck!

Notes before we get cooking!

FODMAP red, amber green rating reflects the total amount of Fructose (FTS), Lactose (L), Mannitol (M), Sorbitol (S), Galactooligosaccharide (GOS) and Oligos Fructans (FTA) in the TOTAL volume/weight of the ingredients used in the recipe.

This recipe makes approximately 2-3 servings of stir fry (1 serving pictured).

I'm a big fan of simple recipes that don't need fancy equipment. For this recipe it does help to have a heavy bottomed skillet.



Step 1.

Mix together the soy sauce, rice wine vinegar, lime juice and sesame oil. Set aside.

Step 2.

Heat the pan, add the peanut oil. Then add the mushrooms. Fry until brown 8-10 mins.

Step 3.

Add the scallion green tops, lemongrass, ginger, hing powder, chili and salt. Fry 2-3 mins.

Step 4.

Add the tofu and mixed herbs. Warm through 2-3 mins.

Step 5.

Serve and enjoy!!



I'm very passionate about the management of autoimmune conditions in a healthy way.

I speak with medical professionals, read journals, try and test new recipes to share with you and diligently undertake research online. That being said, as you know, each autoimmune disease, as well as any set of symptoms you may be experiencing are unique.

All information provided is in no way intended to be a substitute for professional medical advice. Always talk to your doctor or healthcare provider to ensure the appropriateness of any information in relation to your own situation.

And finally, please comment and share so we as a community better cope with our conditions by through growth and learning.

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