Low FODMAP General Tso's Tofu Bowls
Recipe

Low FODMAP General Tso's Tofu Bowls

Published on Friday, April 05, 2024
by
Jessie Hulsey

Low-FODMAP
Acid Reflux
GERD
IBS
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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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Jessie Hulsey

RD, LD

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Low FODMAP General Tso's Tofu Bowls

Savor the bold flavors of our General Tso's Tofu Bowls, offering a twist on the traditional Chinese takeout favorite. This spicy vegetarian bowl is easy to prepare, making it perfect for a weeknight meal!

Servings: 4

Keywords:

  • Prep Time: 10 mins
  • Cook Time: 40 mins
  • Total Time: 50 mins

Ingredients

Instructions

Ingredients

For the Tofu:

  • 2 blocks extra firm tofu, pressed
  • 2 tablespoons garlic-infused olive oil
  • 1 tablespoon low-sodium soy sauce
  • ⅓ cup cornstarch

For the sauce:

  • 1/4 cup of low-sodium soy sauce
  • 1/4 cup of maple syrup
  • 1 1/2 tablespoons of rice vinegar
  • 1 1/2 tablespoons of chili sauce
  • 3/4 cup of Low FODMAP vegetable broth
  • 2 tablespoons of cornstarch

For the Bowl:

  • 2 cups shelled edamame, warmed
  • 2 cups long-grain white rice, cooked
  • Garnish: green onions, sesame seeds

Instructions

  1. Preheat your oven to 425°F and prepare a baking sheet by lining it with parchment paper or a silicone mat. Tear the tofu into bite-sized pieces for a more “meat-like” texture, or cut it into small cubes.
  2. Using a spatula, place the tofu in a medium bowl and coat it evenly with oil and soy sauce. Sprinkle cornstarch over the tofu and toss again until all pieces are coated.
  3. Spread the tofu on the prepared baking sheet, ensuring it does not touch. Bake on the top rack of the oven for 20-30 minutes, flipping halfway through.
  4. Meanwhile, whisk together the ingredients for the sauce in a small bowl and set aside.
  5. Warm oil over medium heat in a large sauté pan, skillet, or wok. To dissolve the cornstarch, ensure the sauce is well mixed, then pour it into the pan. Bring to a simmer and cook for 3 to 5 minutes until the sauce thickens and becomes glossy. Add the baked tofu and sesame seeds to the pan, stirring well to coat evenly. Cook for 1 to 2 minutes until the tofu is warmed and coated in sauce.
  6. If desired, serve the tofu warm over rice and vegetables, garnishing with green onions and additional sesame seeds. Enjoy!

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 4

Amount Per Serving
Calories 478
% Daily Value*
Total Fat 14g 21%
Saturated Fat 1.5g 7%
Trans Fat 0g
Sodium 960.3mg 40%
Total Carbohydrate 62.6g 20%
Dietary Fiber 3.8g 15%
Sugars 14.9g
Protein 22.7g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Notes

Feel free to add additional vegetables or toppings to the dish, such as broccoli, carrots, or chopped peanuts, for added flavor and texture.


Leftover tofu can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet or microwave before serving.