Low FODMAP Tofu Curry Recipe

This creamy, fragrant Low FODMAP Tofu Curry is made with firm tofu, coconut milk, and aromatic spices, ready in just 30 minutes. The rich, golden sauce clings perfectly to the crispy tofu cubes without using any onion or garlic. I make this whenever I crave comfort food that doesn’t upset my stomach.

Better Than Takeaway

For years, I avoided Indian restaurants because hidden onions and garlic always caused digestive trouble. I realized I could recreate those deep flavors at home by using garlic-infused oil and fresh ginger as the aromatic base.

My first attempt was bland, but I learned that blooming the spices in the hot oil makes all the difference. This version delivers all the heat and depth of a restaurant curry with none of the stress.

Low FODMAP Tofu Curry Ingredients

• 14 oz (400g) extra firm tofu, pressed and cubed
• 2 tablespoons cornstarch (cornflour)
• 2 tablespoons garlic-infused oil, divided
• 1 tablespoon fresh ginger, grated
• 1 cup carrots, sliced into rounds
• 1 cup baby spinach leaves
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon chili flakes (optional for heat)
• 1 can (13.5 oz) full-fat coconut milk
• 1/2 cup vegetable broth (onion/garlic-free)
• 1 tablespoon maple syrup
• 1 tablespoon soy sauce (or gluten-free tamari)
• 1 tablespoon fresh lime juice
• Fresh cilantro, for garnish

How To Make Low FODMAP Tofu Curry

1. Prep The Tofu: Toss the cubed tofu with the cornstarch and a pinch of salt in a bowl until every piece is evenly coated.
2. Crisp The Tofu: Heat one tablespoon of the garlic-infused oil in a large skillet over medium-high heat and fry the tofu for 5-7 minutes until golden on all sides, then remove from the pan.
3. Sauté Aromatics: Add the remaining oil to the pan, then sauté the sliced carrots for 3 minutes until slightly tender.
4. Bloom Spices: Stir in the grated ginger, turmeric, cumin, coriander, and chili flakes, cooking for 1 minute until fragrant but not burnt.
5. Simmer Sauce: Pour in the coconut milk, vegetable broth, maple syrup, and soy sauce, bringing the mixture to a gentle simmer for 5 minutes to thicken.
6. Finish Dish: Stir in the baby spinach until wilted, return the crispy tofu to the pan to coat in the sauce, and finish with fresh lime juice before serving.

Recipe Tips

• Check your spice blends: Many pre-mixed curry powders contain garlic or onion powder, so always mix your own individual spices or verify the ingredients list on a certified low FODMAP blend.
• Press the tofu thoroughly: Removing excess water ensures the tofu gets crispy rather than soggy when fried, which provides a much better texture against the creamy sauce.
• Watch portion sizes: While canned coconut milk is delicious, it can be high in sorbitol in large quantities, so stick to the recommended serving size if you are in the strict elimination phase.

What To Serve With Low FODMAP Tofu Curry

Serve this curry over steamed jasmine or basmati rice to soak up the rich, spiced sauce. For a complete meal, add a side of plain cucumber slices or a simple green salad with lemon dressing to cool down the palate.

How To Store

Leftovers keep well in an airtight container in the refrigerator for up to 3 days. I do not recommend freezing this dish as the texture of the tofu becomes spongy and the coconut milk sauce may separate upon reheating.

FAQs

• Is soy sauce low FODMAP?
  Yes, soy sauce is considered low FODMAP in servings of up to 2 tablespoons, which is more than enough for this recipe. If you are gluten-free, use tamari instead.
• Can I use other vegetables?
  Absolutely, you can swap in red bell pepper, zucchini rounds, or green beans, as long as you stick to low FODMAP portion sizes for each vegetable.
• What if I don’t have garlic-infused oil?
  You can make your own by gently frying smashed garlic cloves in oil for a few minutes and then removing the garlic solids completely before cooking.

Try More Recipes:

• Low FODMAP Vegetarian Chili Recipe
• Low FODMAP Roasted Sweet Potatoes Recipe
• Low FODMAP Veggie Burgers Recipe

Nutrition

• Calories: 385
• Total Fat: 28g
• Saturated Fat: 14g
• Cholesterol: 0mg
• Sodium: 450mg
• Total Carbohydrate: 18g
• Protein: 16g