Low-FODMAP Firm Tofu with Green Beans
- Serves
- Total time
- 30 min
- Heat
- Stovetop
- Per serving
- 395 cal
Diabetes-friendly Gluten-free Heart-healthy Liver-friendly Low-FODMAP Low-sodium and DASH Vegan Vegetarian
Contains: Soy
Ingredients
| Amount | Ingredient | Grams |
|---|---|---|
| 2 tbsp | garlic-infused olive oil | 27 g |
| 3 tbsp | green onion tops, sliced | 18 g |
| 1 tbsp | fresh ginger, grated | 6 g |
| 1 tbsp | lime juice | 15 g |
| 2 tbsp | fresh herbs (parsley, cilantro or basil), chopped | 8 g |
| 1 cup | long-grain rice, uncooked | 185 g |
| 1.6 cups | firm tofu | 403 g |
| 2 cups | green beans, trimmed | 220 g |
Steps
- Rice. Cook the rice.
- Cook. Cook the tofu in the garlic-infused oil.
- Veg. Add the green beans and ginger and cook until tender.
- Finish. Add the green onion tops, lime and herbs.
Garlic-infused oil and green onion tops bring allium flavour without the high-FODMAP parts.
Use only the green tops of green onions; the white parts are high-FODMAP.
Done when: Chicken 165°F (74°C); fish and pork 145°F (63°C).
Fixes
- Bland?
- More ginger and lime.
- Sticky pan?
- Add a splash of water.
Variations: Check Monash serving sizes for each vegetable.
Keeps: 3 days.
Estimated nutrition per serving
| Calories | 395 |
|---|---|
| Protein | 22 g |
| Carbohydrates | 45 g |
| Fiber | 4.6 g |
| Net carbs | 40.4 g |
| Added sugar | 0 g |
| Fat | 16 g |
| Saturated fat | 2.4 g |
| Sodium | 22 mg |
| Potassium | 442 mg |
| Phosphorus | 269 mg |
Low in sodium: 140 mg or less per serving.
Estimates from standard ingredient data; brands and portions vary. Values are per serving and do not change when you scale the recipe. Compare with your own daily targets
For general information only. Not medical advice. Always follow the guidance of your doctor or dietitian, especially for kidney, liver or diabetes diets.
Rosa F. 
Grace L.