Low FODMAP Teriyaki Noodle Bowls

These Teriyaki Soba Noodle Bowls are quick to make and full of flavour, fibre and texture. This recipe is Low FODMAP and vegan using tamari flavoured tofu as the main protein. You can easily change the protein to chicken or beef strips cooked with the same flavours at the tofu. Alternatively, adding smoked salmon or canned fish makes for a quick and easy meal. This dish can be served hot or cold.

  Serves 4

Ingredients:

• 140g soba noodles (dry)*
• 200g firm tofu
• 1 cup red cabbage
• 2 large carrots
• 1 cup baby spinach leaves
• 2 spring onions, green tops only
• 4 small radishes
• 2 tsp sesame oil for cooking
• 2 tsp tamari or soy sauce for cooking
• 1 tbsp sesame seeds (black or white)
• Thai basil leaves to garnish (optional)

For the sauce:

• 1 tsp minced fresh ginger (approx. 1 inch piece)
• 2 ½ tbsp. tamari or soy sauce*
• 2 tbsp mirin*
• 1 tbsp sesame oil
• 2 tsp maple syrup or rice malt syrup
• 2 tbsp water

Method:

1. Prepare the vegetables. Use a knife, mandolin or food processor to shred the cabbage finely, grate the carrot into thin strips and thinly slice the spinach, radishes and spring onions.
2. Next, prepare the sauce by adding all the sauce ingredients into a small bowl or jug and mixing well to combine.
3. Bring a large saucepan of water to boil.
4. Meanwhile prepare the tofu by cutting it into 2cm cube pieces (or slicing beef or chicken into thin strips if using). Heat a large fry pan with the sesame oil and tamari/soy sauce for cooking. Add the tofu (or meat) to the frypan and cook approximately 5 minutes, tossing regularly to brown all sides of the tofu cubes until crisp and lightly brown. Once cooked, turn off the heat and leave in the pan to stay warm.
5. Once the saucepan of water is boiling, add the soba noodles and cook on high heat for 4 minutes. Drain and rinse with cold running water.
6. If serving the noodles warm, return the rinsed noodles to the saucepan, with a drizzle of sesame oil to stop them from sticking. Add the prepared vegetables and tofu to the pot and gently mix through the noodles. Pour over the sauce. If serving cold, transfer the strained noodles to a large bowl. Add the vegetables and tofu and pour over the sauce.
7. Serve into bowls, sprinkled with the sesame seeds and Thai basil leaves.

*Notes: The easiest soba noodles to find are made with a combination of buckwheat flour and wheat flour and can be found in the Asian section of supermarkets, as can mirin.

For a completely gluten-free option, flat rice noodles are a great alternative. You can also use soba noodles made from 100% buckwheat flour however they are harder to source (mainly found in health food stores or Asian grocers). Mirin can contain gluten so double check the ingredients if making GF option. Tamari is a wheat-free version of soy sauce (great for those who are strictly gluten free).