Teriyaki Tofu Bowl

Teriyaki sauce is such a delicious and flavoursome component to Asian style dishes, however finding a store bought version that is FODMAP friendly is near impossible. Often teriyaki sauces contain garlic which is high in Oligos-fructans or perhaps use mirin which typically contains fructose syrup. This recipe is simple and quick to make, low FODMAP and will have you enjoying those tasty teriyaki flavours again. 

Serves: 2 - 3 people
Prep Time: 15 minutes
Cook Time: 30 minutes

Ingredients:

300g firm tofu 
1 tbsp olive oil 
1 cup jasmine white rice
1 - 2 small bok choy
8 snow peas chopped
½ tbsp sesame seeds
1 tbsp spring onion finely chopped (green tips only) 

Teriyaki Sauce

¼ cup water
¼  cup tamari
2 tbsp rice vinegar
3 tbsp brown sugar
½ teaspoon peanut oil
½ teaspoon garlic infused oil
1 teaspoon freshly grated ginger 
1 tbsp maple syrup
1 tbsp cornflour mixed with 2 tbsp water

Method:

1. Place tofu between paper towel and cover with a heavy object such as a plate to drain off any moisture. Leave for 10 - 30 minutes. 

2. Make the teriyaki sauce by combining all ingredients into a small saucepan except cornflour and water. On medium heat, add saucepan to stovetop and bring to a simmer. 

3. Once simmering cook for 15 minutes and add in cornflour and water mixture. Stir sauce until thickened and take off heat. 

4. Heat a frypan to medium high and add olive oil. Slice tofu into 3 cm cubes and place onto the frypan. Turn each tofu piece every 3 minutes or once golden brown until all sides are coloured and crispy. 

5. Whilst tofu is cooking, prepare rice according to packet instructions. In another frypan, lightly fry bok choy and snow peas for 4 - 5 minutes (or until desired). 

6. Once the tofu is ready, bring saucepan back up to heat and add tofu coating thoroughly with teriyaki sauce. Serve immediately with bok choy, snow peas and rice. Top with sesame seeds and spring onion. 

Other ways to enjoy this dish:

I’ve developed this recipe as a low FODMAP vegan dish as I love the texture of the crispy tofu combined with the sweet yet still savoury flavours of the teriyaki sauce. I highly recommend giving this version a go, but this sauce is so versatile and works just as well with beef, pork or chicken. Another great way to vary this dish up is to alternate your vegetables or use noodles instead of rice. Asian greens pair beautifully with the sauce and tofu, but using any vegetables you have in your fridge for an easy weeknight meal is a win. 

This FODMAP friendly teriyaki sauce can be made ahead of time if you wish and then reheated when you’re ready to serve. Once the tofu is crispy I recommend serving immediately as otherwise the crispy texture can be lost. If you’re using an alternative protein such as beef, pork or chicken, you can marinate the meat in the teriyaki sauce for at least 30 minutes to overnight prior to cooking to enhance the flavour.