Tofu Stir FryLow-FODMAP | Gluten-Free | Vegan | OMS-Friendly

Serves 2-3


  • 14oz firm tofu (drained)
  • 3 cups of chopped vegetables (carrots, capsicum, broccoli, bok choy, choy sum, Chinese cabbage, or whatever you have on hand)
  • 1 Tbsp garlic-infused olive oil
  • 2 Tbsp soy sauce (or tamari sauce for gluten-free)
  • 2 Tbsp vegetable or chicken broth/water
  • 1/2 tsp ground ginger OR 1 Tbsp freshly-grated ginger
  • 1 Tbsp maple syrup (real maple syrup!)
  • 2 Tbsp brown sugar
  • 1 Tbsp corn starch (corn flour)


  1. Heat the oven to 400F (200C).
  2. Cut tofu into small squares, and lay between two paper towels or clean tea towels, with a pot or book on top. Let this sit for about 15 minutes, to squeeze the liquid out of the tofu.
  3. During this time, if you want to serve the stir fry with rice or another grain of your choice, you should cook that now so it’s ready when the stir fry is.
  4. Lay tofu onto a baking sheet and sprinkle with salt and freshly-ground pepper. Bake for 30 minutes or until golden. Turn once during cooking. Once cooked, set aside.
  5. To make the sauce, stir all sauce ingredients into a bowl. Set aside.
  6. Heat a frying pan to medium-high, adding the oil. Add vegetables and stir fry for 5 minutes or until tender and crispy. (Stir fry means to continually stir while you cook) Add water or broth to the pan to stop the vegetables burning.
  7. Pour the sauce over the vegetables and add the tofu to the pan. Mix well to coat.
  8. Reduce heat to medium-low, and cook for another 3 or so minutes, stirring.
  9. Remove from the frying pan and serve immediately with rice, quinoa, or just on its own.