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Tofu Stir-Fry in Cashew Butter Sauce (with Low FODMAPs Modification)

I have to admit. This is the first time I cook tofu at home.

Oooh and it was delish! Even my meat-loving hubby enjoyed it. I read some articles, skimmed many recipes, and then decided to make my own.

You might wonder what the heck FODMAPs are. No worries–I’m not going to label another food or food group as toxic!

FODMAPs stands for Fermentable Oligo-, Di- and Mono-saccharides And Polyols. They are all carbohydrates that, in some people, are not absorbed in the small intestines. They travel to your large intestines where they meet the healthy  bacteria in your gut. And these bacteria are happy to ferment, or eat, those carbohydrates for energy. The result, for some people, is not so happy–they suffer from gas, bloating, abdominal pain, diarrhea, lose stool, and/or constipation.

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If you have these symptoms, know that you don’t have to live with the pain, embarrassment, or hassle of finding a bathroom every where you go! Low FODMAPs diet to alleviate IBS symptoms is one of my specialties.

Recipe Tips

I decided to go with extra-firm tofu. I found an organic, low-sodium brand from Trader Joe’s. Make sure you read labels. Some tofu products can be loaded with preservatives and salt, and for a stir-fry to be low-sodium, you really need to start with low-sodium tofu.

Brown the tofu to give it a crispy texture. It softens a little after you mix all ingredients together, so leave it alone in a wok or saute pan to brown. I like to add nut butters to a stir-fry, and this time I went with cashew butter and cashews as garnish. Feel free to use any nut you like or can have.

Low-FODMAPs modification

  • Omit the garlic. Or, if you’d like the garlic flavor, wipe the wok dry after browning the tofu. Add fresh oil and whole garlic cloves. Saute for 2 minutes then remove the garlic cloves from the oil BEFORE adding any water, broth, or vegetables.
  • The updated (Dec 2012) FODMAP list from Monash University considers half a cup of broccoli to be low in FODMAPs. The amount in this serving should be ok. If fructans or broccoli don’t sit well with you, replace broccoli with bamboo shoots, bean sprouts, bell peppers, green beans, or water chestnuts.
  • Do not use cashew butter or cashews. Use peanut and peanut butter instead of cashew butter

Do you make meals with tofu? What’s your favorite recipe? Share it in the comments section!

Tofu Stir-Fry: Low-FODMAPs, Low-Sodium, and Gluten-Free
Prep time: 20 mins
Cook time: 20 mins
Total time: 40 mins
Serves: 4
  • 3 tbsp cornstarch, divided
  • 3/4 c low-sodium chicken broth
  • 2 tbsp low sodium soy sauce
  • 1 tbsp granulated sugar
  • 1 tbsp cashew butter (or peanut or almond)
  • 1 pkg (15 oz) low-sodium extra firm tofu
  • 1 tbsp peanut oil, divided
  • 3 garlic cloves, finely chopped (See FODMAPs modification)
  • 1.5 c sliced carrots
  • 2 c chopped bok choy, pressed
  • 1.5 c chopped broccoli (See FODMAPs modification)
  • 2 tbsp chopped raw cashews (unsalted), divided
  • Sriracha sauce or red pepper flakes, optional
  1. Combine 1 tbsp cornstarch, chicken broth, soy sauce, sugar, and cashew butter in a small bowl. Set aside.
  2. Cut tofu into 3/4-inch cubes. Pat dry with a paper towel. Toss with 2 tbsp corn starch in a medium bowl.
  3. Heat 1 tbsp peanut oil in a wok. Add tofu and leave for 3-5 minutes unstirred to form a crispy layer. Stir after 5 minutes and continue to cook for another 5 minutes, stirring occasionally to make sure all sides are crispy. Remove from wok and set aside.
  4. In the same wok, saute the garlic for 30 seconds (add 1/2 tbsp peanut oil if there wasn’t more oil left in the wok). Add broccoli, carrots and 1/4 the amount of the sauce. Stir fry for 2-3 minutes. Add broccoli, carrots and 1/4 the amount of the sauce. Stir fry for 2-3 minutes.
  5. Add bok choy and the remaining liquid. Cook for another 2 minutes.
  6. Stir in the cooked tofu.
  7. Serve immediately with rice noodles or brown rice. Top each serving with 1/2 tbsp chopped cashews. Sprinkle sriracha sauce or red pepper flakes if desired.

Nour’s guidance and expertise was the key to dramatically halting our son’s [Crohn’s] disease progression! His pediatric gastroenterologist is now in agreement of our choice to treat solely with diet and supplements. All his labs have improved and his inflammatory markers are so low they are practically nonexistent.

Before working with Nour, I experienced intestinal pain off and on for for 54 years with minimal success on medications. I have benefited 100% from Nour’s program as I am now pain free!

A lot of time and money was wasted on foods that I thought would help my digestive struggles [diarrhea, bloating, hunger], but in fact I was making it worse. The main benefit is getting a handle on what negatively affects my digestive symptom. Doing a total 180 to my eating habits has been pretty amazing.