Low FODMAP General Tso's Tofu Bowls

RECIPE Low-FODMAP, Acid Reflux, GERD, IBS
Published on Friday, April 05, 2024 by Jessie Hulsey

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Savoring General Tso's Tofu Bowls: A Delicious Low FODMAP Twist

General Tso's tofu bowls are a delicious and nutritious vegetarian alternative to the classic Chinese-American dish. 

These bowls typically contain crispy tofu, edamame, and rice in a savory and spicy sauce. They are a great option for those who want to enjoy the flavors of General Tso's chicken without the meat.

One key component of General Tso's tofu bowls is the tofu itself. Tofu is a versatile and protein-packed ingredient that can be prepared in many different ways. In this dish, it is typically coated in cornstarch and baked until crispy. This gives it a texture similar to fried chicken but without the added fat and calories.

The sauce used in General Tso's tofu bowls is also crucial. It is typically made with a combination of soy sauce, rice vinegar, sesame oil, garlic, ginger, and chili flakes. With a few simple swaps, we have created a FODMAP-friendly sweet and spicy flavor that pairs perfectly with the crispy tofu and steamed edamame!

Is General Tso's Low FODMAP?

General Tso's tofu is a popular dish among vegans and vegetarians. It's a flavorful and spicy dish that is often served with rice or noodles. However, people with digestive issues such as irritable bowel syndrome (IBS) or other gastrointestinal disorders may wonder if they can safely consume General Tso's tofu without experiencing any digestive discomfort.

General Tso's tofu typically contains ingredients such as garlic, ginger, and soy sauce, which are all high in FODMAPs. However, there are ways to modify the recipe to make it Low FODMAP. For example, using garlic-infused oil instead of garlic cloves can help reduce the dish's FODMAP content. 

Preparing and Cooking

Tofu Preparation

It is important to prepare the tofu properly before cooking it. Start by pressing the tofu to remove excess water. This can be done using a tofu press or by wrapping the tofu in a clean towel and placing a heavy object on top for 30 minutes. Once the tofu is pressed, cut it into bite-sized pieces.

Next, coat the tofu in cornstarch to help it crisp up when cooked. To do this, toss the tofu in a mixture of cornstarch until evenly coated.

Finally, cook the tofu using your preferred method, such as baking or pan-frying. For a crispy texture, bake the tofu in the oven at 400°F for 20-30 minutes or until golden brown. 

Low FODMAP Vegetable and Garnish Selection

When selecting vegetables and garnishes for General Tso's tofu bowls, it is important to choose Low FODMAP options. Some great options include edamame, broccoli, bok choy, carrots, green bell pepper, and green onions. Garnishes such as sesame seeds and peanuts can also add flavor and texture to the dish.

Frequently Asked Questions

What are the key ingredients in a General Tso's tofu bowl?

General Tso's tofu bowl includes tofu, vegetables such as edamame, broccoli, bell peppers, and onions, and a sauce made with soy sauce, rice vinegar, maple syrup, and chili sauce. 

How do I make my tofu crispy like in a General Tso's dish?

To make your tofu crispy, like in a General Tso's dish, you can press it to remove excess water, coat it in cornstarch, and then fry or bake it until golden brown. Another method is to freeze the tofu overnight, thaw it, and then press it to remove excess water before cooking.

What type of tofu is best for creating General Tso's tofu bowls?

Firm or extra-firm tofu is best for creating General Tso's tofu bowls because it holds its shape better and has a firmer texture that can withstand stir-frying and sautéing. Silken tofu is not recommended because it is too soft and will fall apart during cooking.

[[ recipeID=recipe-8lu1afqlb, title=Low FODMAP General Tso's Tofu Bowls ]]

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