Name: Tofu, Chickpea, and Spinach Stir-Fry
Yield: Makes 4 Servings
Ingredients: ¼ teaspoon ground turmeric; 1 teaspoon All-Purpose Herb Blend or other low-FODMAP seasoning blend; 1 tablespoon garlic-infused olive oil; 12 ounces superfirm or extra-firm tofu, pressed and cut into ½-inch cubes; ¾ cup no-salt-added canned chickpeas, rinsed well and drained; 1 teaspoon curry powder; 1 firm, ripe tomato, seeded and diced; 1 cup coarsely chopped baby spinach, firmly packed; Freshly ground black pepper; Tabasco or Mild Hot Sauce; 1 medium orange, red, or yellow bell pepper, cut into 2-inch-long strips; Sea salt; ¼ cup sliced scallion greens

Preparation info

Makes
4
Servings

Difficulty
Easy

Appears in

Low-FODMAP and Vegan

By Jo Stepaniak

Published 2016

About

A tofu-and-vegetable stir-fry makes a wholesome, light supper any day of the week. The addition of a small amount of chickpeas in this version ramps up the protein and fiber while keeping the dish low in FODMAPs. Serve it with a side of hot rice or quinoa (see table 13) or FODMAP-safe toast or crackers.

Ingredients

1 tablespoon garlic-infused olive oil
12 ounces superfirm or extra-firm tofu

Method

Put the oil in a large skillet (preferably nonstick) and heat over medium-high heat. When hot, add the tofu, chickpeas, and bell pepper and cook, stirring frequently, until golden brown in spots, about 5 minutes. Sprinkle with the herb blend, curry powder, and turmeric and stir until evenly distributed. Decrease the heat to medium, add the tomato and scallion greens, and cook, stirring frequent

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