This vegan and low-FODMAP soba noodle stir-fry is full of texture and flavor with crunchy veggies, crispy tofu, and a rich almond butter sauce. With a few simple substitutions, it can be made gluten-free, too!
Some of you may have seen that I finally got myself an Instagram account.
I held out for so long because my ostensibly “smart” phone has about enough memory to hold half of a single app, and when I tried uninstalling the bloatware I once crashed the phone. Oops. I’d buy a more expensive phone if I wasn’t constantly losing/breaking/drowning my small, important personal items. Which is another story. Anyway…
I discovered a software that allows me to run Android apps on your PC, which means that I can give Instagram a try! Woohoo! Be patient with me as I figure out how to use it….Social media has never been my forte.
Because I found this software, I was also able to get myself the Monash University Low-FODMAP app and check out some of the most recently-tested foods. For instance, jicama has been found to be low-FODMAP! It’ll be fun to try that crunchy, sweet favorite out again. 😉
I also discovered that Monash apparently has re-tested broccoli. When they first tested it, they found that anything greater than a half-cup serving was high in sorbitol. That’s not very much broccoli. But it looks like they recently tested the florets and the stalk separately, however, and discovered that the broccoli florets can be safely tolerated at higher serving sizes. Yuss!Broccoli may be my favorite vegetable. That and brussels sprouts. And corn on the cob. Anyway…
I haven’t shared a low-FODMAP recipe with y’all in so long! Besides the veggie burgers I shared on Polyglot Jot to help out a new mama keep her blog going, which you should also totally check out. The recipe and the blog.
Sorry to keep my FODMAPer readers waiting. I’m planning to have plenty of new recipes up for you this summer. 🙂
Today’s stir fry is one of those vegan dishes that won’t leave a meat-eater feeling deprived at all! It’s full of crunchy broccoli, red pepper and bok choy, crisp, stir-fried tofu, and soba noodles in a rich, almond-butter sauce. It’s also a good dish for the heat of summer time when you’ve got lots of produce but can’t stand to turn on the oven.Note that this recipe is not strictly gluten-free, unlike most of my recipes. Buckwheat soba noodles and soy sauce are both among those few foods that are low-FODMAP but not gluten-free. If you have celiac, a wheat allergy, or gluten intolerance, however, just sub in soba noodles made with 100% buckwheat flour and gluten-free tamari. (Buckwheat, by the way, is not wheat at all. It’s a seed related to rhubarb.)
- 4 oz. buckwheat soba noodles (use 100% buckwheat noodles for gluten-free option)
- 2 1/2 Tbsp. almond butter
- 2 1/2 Tbsp. rice vinegar
- 1 1/2 Tbsp. soy sauce (or tamari for gluten-free)
- 1 1/2 Tbsp. water
- 1/4 tsp. crushed red pepper flakes
- 8 oz. extra-firm tofu, cubed
- 3 Tbsp. garlic-infused oil
- Florets of one small head of broccoli
- 1 red pepper, sliced into thin strips
- 1/2 head of bok choy, thinly sliced
- Cook the soba noodles according to package directions. When they're done, drain them in a colander and rinse them in cold water.
- Meanwhile, in a small bowl, whisk together the almond butter, vinegar, soy sauce, water, and crushed red pepper flakes.
- Heat 1 Tbsp. of the garlic-infused oil in a large skillet or wok over medium heat. Add the tofu and stir fry until light golden brown.
- Remove the tofu from the skillet to a bowl or plate. In the same skillet, add the remaining 2 Tbsp. of oil and the broccoli. Stir fry 2 minutes, then add the red pepper and bok choy and cover. Cook, stirring occassionally, for about 5 minutes until the broccoli and pepper begin to become crisp.
- Finally, add the noodles, tofu, and sauce to the skillet and toss everything gently together until it is heated through and evenly mixed.