Low FODMAP tofu skewers

I am getting questions quite regularly if I want to share some more vegetarian recipes. Because I also like eating vegetarian and find it important to eat less meat, I am definitely going to do that. Starting with a vegetarian barbecue recipe: low FODMAP tofu skewers!

Some meat lovers tend to make fun of vegetarian barbecues (luckily not all of them!) because barbecues are often associated with eating a lot of meat. But that isn’t necessary! You can also have a great barbecue with less meat or without meat and I am happy to see that vegetarian barbecue dishes are getting more common. I, personally, am not a fan of barbecues where I only get a few large pieces of meat. I prefer eating 1 or 2 pieces of meat, fish or vegetarian options with some nice side salads and other side dishes. These tofu skewers are perfect for such a barbecue!

Looking for more BBQ recipes? You can find them here.

Note: the tofu tastes best when you leave it to marinate for about 4 hours. Therefore you can best put the tofu in the marinade at the beginning of the day already.

What do you need (for 8 skewers)

For the marinade

  • 60 ml soy sauce
  • 30 ml rice syrup (maple syrup is also possible)
  • 1 tbsp sesame oil
  • 1 tbsp rice vinegar (make sure it doesn’t contain fructose)
  • 1/2 tsp sambal oelek

For the skewers

  • 8 wooden skewers
  • 325 g tofu
  • 1 bell pepper
  • Whole mushrooms, canned*

*Contrary to normal mushrooms, canned mushrooms are low FODMAP up to 110 g per serving.

low FODMAP tofu skewers - karlijnskitchen.com

How to make the low FODMAP tofu skewers

  1. Put all ingredients for the marinade in a bowl and stir together.
  2. Drain the tofu and carefully press the liquid out with your hands. Cut the tofu into cubes.
  3. Cut the bell pepper into square pieces. Drain the mushrooms and rinse them well.
  4. Put the tofu and the vegetables in the bowl with the marinade. Cover and leave to marinate for about 4 hours.
  5. Make the skewers by alternating the tofu and the vegetables.
  6. Grill the tofu in about 10 minutes on the barbecue. Don’t have a barbecue? You can also use a grill pan.

Enjoy! 

Will you let me know if you make my low FODMAP tofu skewers? I would love it if you would share your creations with me using the hashtag #karlijnskitchen on Instagram or by tagging me at @karlijnskitchen

low FODMAP tofu skewers - karlijnskitchen.com

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Low FODMAP tofu skewers


  • Author: Karlijn
  • Total Time: 4 hours 10 mins
  • Servings: 8 1x

Description

Low FODMAP tofu skewers with a soy sauce marinade for the barbecue. A delicious vegetarian and vegan barbecue recipe. Also gluten-free and lactose-free.


Ingredients

Scale

For the marinade

  • 60 ml soy sauce
  • 30 ml rice syrup (maple syrup is also possible)
  • 1 tbsp sesame oil
  • 1 tbsp rice vinegar (make sure it doesn’t contain fructose)
  • 1/2 tsp sambal oelek

For the skewers

  • 8 wooden skewers
  • 325 g tofu
  • 1 bell pepper
  • Whole mushrooms, canned*

Instructions

  1. Put all ingredients for the marinade in a bowl and stir together.
  2. Drain the tofu and carefully press the liquid out with your hands. Cut the tofu into cubes.
  3. Cut the bell pepper into square pieces. Drain the mushrooms and rinse them well.
  4. Put the tofu and the vegetables in the bowl with the marinade. Cover and leave to marinate for about 4 hours.
  5. Make the skewers by alternating the tofu and the vegetables.
  6. Grill the tofu in about 10 minutes on the barbecue. Don’t have a barbecue? You can also use a grill pan.

Notes

*Contrary to normal mushrooms, canned mushrooms are low FODMAP up to 110 g per serving.

  • Prep Time: 4 hours
  • Cook Time: 10 mins

 

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