All Fodmap Recipes/ Featured/ Fodmap Dinner Recipes

Thai Basil Tofu & Vegetable Stir Fry

low FODMAP foods - tofu thai stir fry

Do you ever just crave a big bowl of vegetables and tofu instead of a meat heavy meal?  I know I do!  Tofu can be intimidating for a lot of people but it’s actually super easy to prepare.  Additionally, tofu is a low FODMAP foods as long as you use the firm and not silken version.  The key is to remove the excess liquid by pressing down firmly for 20-30 minutes with paper towels.  Check out my easy tofu tutorial for more thorough directions.

I love the “Meatless Monday” movement which started in 2003 as a way to reduce chronic conditions like cancer, cardiovascular disease, diabetes, and obesity.  Even more so, going meatless once a week has a huge impact on our carbon footprint.  What can be better than that?

I have had to change the way I think of a “complete” meal which used to consist of some sort of meat protein in every meal.  Most of us have probably grown up with this meat mentality but it’s just not the case.  This is why I think the idea of Meatless Monday is so freaking cool!  I used to worry that my husband would resist but he has been 100% on board about not having some sort of animal protein with every meal.  Plus there are so many low FODMAP vegetarian based proteins that can be added to one’s diet that you’re not missing out on nutrients.

Low-FODMAP Stir fry ingredients.

Stir fry ingredients.

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
low FODMAP foods - tofu thai stir fry

Thai Basil Tofu & Vegetable Stir Fry

  • Author: Fit fab FODMAP
  • Prep Time: 40 minutes
  • Cook Time: 25 minutes
  • Total Time: 1 hour 5 minutes
  • Yield: 4 servings 1x


A healthy and filling meatless dinner recipe to whip up with whatever you have in the refrigerator.



Vegetable Stirfry Ingredients:

  • 1 1/2 cups of FODMAP safe vegetables of your choice (eggplant, red bell pepper, zucchini, green beans, and carrots), chopped
  • 1/4 cup fresh basil, chopped
  • 2 tablespoons Sesame Oil

Sauce Ingredients:

  • 1 tablespoon fresh ginger, grated
  • 2 tablespoons gluten-free hoisin sauce
  • 1/4 cup Tamari or soy sauce
  • 1/4 cup water
  • 1 teaspoon chili sauce
  • 2 teaspoons of cornstarch


  1. Prepare the tofu per the instructions from the “Tofu Tutorial Post”.
  2. In a small bowl, whisk all of the sauce ingredients and set aside.
  3. In a large frying pan, heat 2 tablespoons of sesame oil on medium heat.
  4. If you are using eggplant, add the eggplant and coat with oil.
  5. Cover the pan and reduce heat to medium-low. Add additional oil or water if eggplant begins sticking to the pan. Cook for approximately 12 minutes or until cooked but still firm.
  6. Remove eggplant from pan and set aside.
  7. Add remaining vegetables and cook for approximately 7 minutes.
  8. Add eggplant, baked tofu, and sauce to the pan and increase heat. Stir until fully incorporated and sauce begins to thicken. This should take about 5 minutes.


Serve with rice, quinoa or vermicelli noodles.

Recipe adapted by Vegetarian Gastronomy

Keywords: Fodmap vegetable stir fry, FODMAP safe stir fry recipe, fodmap tofu recipe

Recipe Card powered byTasty Recipes

You Might Also Like