IBS-Friendly Spiced Tofu Bites
Tofu is a great meat substitute that is tolerated by many IBS sufferers. Lately, I have been trying to cut down on my consumption of red meat as I’ve noticed it tends to trigger mild symptoms. So now anytime I have a craving for beef, I will cook tofu instead. My goal is to strengthen my discipline when it comes to eating what’s best for me and my IBS. If you can tolerate tofu as a meat replacement or an occasional snack, then you’ll want to try this recipe. It has a nice coat of spices and a flavor that will have you wanting seconds, and it’s also great to have as an option for any vegans and vegetarians at a party you’re either hosting or attending. Please give it a try and let us know what you think! Thanks!
- 14 oz Extra firm tofu pieces, cut into ½-inch cubes
- ½ tsp cumin
- ½ tsp black pepper
- ½ tsp salt
- ¼ tsp paprika
- ¼ tsp allspice
- ¼ tsp of Asafetida
- 1 tbsp sesame oil for marinade
- 2 tbsps vegetable oil for cooking
- (Optional) Garnish with toasted sesame seeds
- Serve with cooked brown rice and steamed vegetables
- Or serve with a garden salad
- In a medium mixing bowl, combine cumin, black pepper, salt, paprika, allspice, asafetida, and sesame oil. Mix the ingredients well to form your marinade.
- Place the tofu onto a plate and brush all sides with the marinade. Cover with plastic wrap and refrigerate for at least 1 - 2 hours so that the flavors infuse into the tofu.
- Heat oil in a saucepan on medium-high heat. Add the tofu and cook for a few minutes on each side, or until brown.
- Serve with brown rice and steamed vegetables, or just have on a simple garden salad. Enjoy!
- calories: 163
- carbohydrates: 2.3g
- fat: 14.4g
- fiber: 1.1g
- potassium: 161mg
- protein: 8.3g
- saturated fat: 2.7g
- sodium: 303mg
Disclaimer: We recognize that some ingredients listed in this recipe may be a trigger food for some people. Please feel free to omit or substitute any ingredients that don’t work for you.
Do you live with any sleep disorders (eg. insomnia, RLS, sleep apnea) in addition to IBS?