20 August 2015

Scrambled tofu recipe

Easy ways to use tofu for vegetarians and vegans (+Scrambled tofu recipe)

By Lucy Taylor - Research Dietitian

Following the low FODMAPs diet as a vegetarian or vegan can make it difficult to include protein-rich foods with main meals, as most of the legumes and lentils are high or moderate in galacto-oligosaccharides (GOS) to be included in the diet or are only classed as ‘Low' in small quantities (1/4 cup of chickpeas or 1/2 cup of tinned brown lentils).

Plain Tofu and tempeh are great alternatives to legumes as they are low in FODMAPs and a good source of protein, iron and zinc, which makes them nutritious foods for people on plant-based diets.  Many people are unsure of how to incorporate tofu into their diets, so here is one way you can include tofu into your low FODMAP diet. This scrambled tofu recipe is a great option for people who prefer a savoury breakfast, or a quick and easy dinner meal! Stay tuned to see our next vegetarian/vegan recipe "Marinated Tofu" which will be coming out this coming SAT 22nd Aug 2015.

Low FODMAP Scrambled Tofu

AUTHOR: Lucy Taylor


FODMAP LEVEL: serve per sitting is considered low FODMAP


·100g medium-firm tofu

·¼ cup water

·1 tsp soy sauce

·¼ tsp ground turmeric*

·½ cup diced or grated carrot and zucchini

·1-2 tsp of cooking oil for frying or cooking oil spray 

* This will give the tofu a yellow colour which will make it resemble scrambled eggs


1.Place the water, soy sauce and turmeric in a bowl and mix well 

2.Crumble the tofu into the bowl using your fingers and add the vegetables

3.Heat the oil in a small frying pan over medium heat and add the contents of the bowl. Gently fry until golden brown (about 5 minutes)

4.Serve with cooked rice or sourdough spelt bread

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