A flavor-filled and simple low-FODMAP stir-fry with gluten-free and vegan options.
A recipe! I told you I’d have one up soon.
Although this is actually not my recipe–not even close. I got the recipe from my roommate, who got it from MyRecipes.com, who got it from Sunset. You can tell a recipe’s good when it’s passed through many hands.
I tried this for the first time when my roommate made it for herself and offered to let me try some. I was like, “Oh my goodness this is good,” and when she let me see the recipe, I was like “Oh my goodness this is good and it’s almost totally low-FODMAP!” She’s made it several times since, and I also made it recently. I decided it was too good not to share with you guys.
I only made one slight modification, substituting garlic-infused oil for the minced garlic. If FODMAPs aren’t a concern and you don’t have garlic oil, just use regular oil and toss in a couple cloves’ worth of minced garlic with the eggplant and peppers.
The recipe’s easily made gluten-free–just use a gluten-free tamari in place of the soy sauce and a gluten-free oyster sauce.
It could also be made vegan by using a vegan “oyster sauce.” Vegan oyster sauce substitutes haven’t been checked for FODMAP content, and they’re usually mushroom-based, which means they might not be safe for the elimination phase of the low-FODMAP diet. Regular oyster sauce has been tested and is safe. But if FODMAPs aren’t a concern and animal products are, this recipe’s a happy option for you.Serve it up with rice or rice noodles for a flavor-filled, plant based, and low-FODMAP meal.
- 1 lb. firm or extra-firm tofu, drained and diced into large pieces
- 1 lb. eggplant, cut into large pieces
- 1 green or red bell pepper, seeded, diced into 1-inch pieces
- 3 Tbsp. garlic-infused oil
- 1/3 cup soy sauce or tamari*
- 2 Tbsp. sugar
- 2 Tbsp. oyster sauce*
- 1/4 cup chopped fresh basil
- Preheat the garlic-infused oil in a large frying pan or wok over medium-high heat. Add the tofu and fry for five minutes, turning once or twice, until golden brown. Remove from the pan using a slotted spoon or spatula and set on a plate to the side. (I wore gloves and long sleeves turning and moving the tofu because the hot oil really splattered!)
- Add the eggplant and pepper. Turn heat to medium and cook in the remaining oil until tender, about 8 to 10 minutes.
- Meanwhile, mix together the soy sauce, sugar, and oyster sauce.
- When the eggplant and pepper are ready, add the sauce mixture to the pan, followed by the tofu, and stir to coat. Finally, stir in the chopped basil.
- Serve hot over rice or noodles.
- *Use a tamari and a gluten-free oyster sauce to ensure this recipe is gluten-free. Use a vegan oyster sauce substitute to ensure it is vegan; note that vegan oyster sauce substitute has not been tested for FODMAP content.