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Low-FODMAP Tofu and Eggplant Stir-Fry with Basil

Low-FODMAP Tofu and Eggplant Stir Fry with Basil: A flavor-filled and simple low-FODMAP stir-fry with gluten-free and vegan options.

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.Low-FODMAP Tofu and Eggplant Stir Fry with Basil: A flavor-filled and simple low-FODMAP stir-fry with gluten-free and vegan options.Serve it up with rice or rice noodles for a flavor-filled, plant based, and low-FODMAP meal.

Linking up with The Fit Foodie Mama, Confessions of a Mother Runner and A Whisk and Two Wands for Meatless Monday.

Enjoy!

Tofu and Eggplant Stir-Fry with Basil
Serves 4
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Ingredients
  1. 1 lb. firm or extra-firm tofu, drained and diced into large pieces
  2. 1 lb. eggplant, cut into large pieces
  3. 1 green or red bell pepper, seeded, diced into 1-inch pieces
  4. 3 Tbsp. garlic-infused oil
  5. 1/3 cup soy sauce or tamari*
  6. 2 Tbsp. sugar
  7. 2 Tbsp. oyster sauce*
  8. 1/4 cup chopped fresh basil
Instructions
  1. 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!)
  2. Add the eggplant and pepper. Turn heat to medium and cook in the remaining oil until tender, about 8 to 10 minutes.
  3. Meanwhile, mix together the soy sauce, sugar, and oyster sauce.
  4. 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.
  5. Serve hot over rice or noodles.
Notes
  1. *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.
The Hungry Caterpillar http://www.thehungrycaterpillar.net/
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11 comments

  1. Annmarie says:

    LOVE basil – this looks delicious, love that its low FODMAP too! Thanks for sharing and linking up šŸ™‚

    1. Joyce says:

      I was pretty darn excited when I noticed this recipe was low-FODMAP. Yay for basil and other herbs that make low-FODMAP eating yummy!

  2. I love the basil and garlic flavor combo, thanks for sharing!

    1. Joyce says:

      Yes–it’s a great combo.

  3. Quill says:

    I’m going to forward this to my roommate, this looks like something he’d like. Knowing him, he’ll douse it in Sriracha.

    1. Joyce says:

      Oo I bet this would be great with sriracha.

  4. Holy yum! šŸ˜€ I LOVE eggplant and this combo sounds to die for!

    1. Joyce says:

      Haha you and my roommate both. It’s her favorite vegetable. šŸ™‚

  5. Alyssa says:

    love eggplant, love tofu. this combo sounds awesome!! thanks for sharing šŸ™‚

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