IBS-Friendly Hoisin Tofu

IBS-Friendly Hoisin Tofu

Last updated: April 2022

In my opinion, tofu is an awesome substitute for meat, but only if it’s prepared right. After cooking with tofu for a while, you find out which texture works for you and which flavor-profile you like the most. Today I am sharing with you an IBS-friendly tofu dish that I think many of you will enjoy. In the past, I have made my favorite honey hoisin ribs and crispy tofu for my family. They enjoy the sweet and savory taste from the ribs, and I like the crispy texture of the extra firm tofu after its baked. So I was inspired to combine the two to make something that is “safe enough” for us IBS sufferers to eat. I stand by this dish and its super delicious! If you try this out, please let me know what you think. I promise you won’t be disappointed.

Ingredients for IBS-friendly hoisin tofu:

  • 12 oz. of extra firm tofu
  • Toasted sesame oil
  • 4 tablespoons Tamari sauce
  • 2 tablespoons smooth almond butter
  • 1 tablespoon dark brown sugar
  • 2 teaspoons rice wine vinegar
  • 2 teaspoons toasted sesame seed oil
  • 1 teaspoon hot sauce
  • 1/8 teaspoon black pepper
  • Garnish: green onions chopped

Directions for IBS-friendly hoisin tofu:

  1. Make sure to drain the tofu and wrap in paper towels to absorb the moisture for at least 1-2 hours before you’re ready to start cooking your meal.
  2. Preheat the oven 400 degrees Fahrenheit.
  3. Cut the tofu into ½ in. cubes.
  4. Spread the tofu onto a rack with a tray under it to catch any drippings and lightly coat it with the toasted sesame oil. (If you don’t have a rack, then a parchment-lined baking sheet will do just fine).
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  6. Bake for about 40 minutes, then broil on high for 5-7 minutes, or until the tofu turns light brown and is nice and firm.
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  8. For the sauce, bring a sauce pan to medium-high heat and whisk together all of the sauce ingredients.
  9. Let the sauce simmer on low heat for about 7-8 minutes, or until it thickens.
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  11. Toss the tofu and hoisin sauce in a bowl until tofu is completely coated.
  12. Optional: Garnish with chopped green onions.
  13. Serve and enjoy!

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Nutrition facts

Per Serving

  • calories: 185
  • carbohydrates: 7.2g
  • fiber: 1.3g
  • potassium: 131mg
  • protein: 10.5g
  • saturated fat: 2g
  • sodium: 1034mg
  • total fat: 14.5g
Photograph by Hess Polanco. All rights reserved. Used with permission.

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