IBS-Friendly Spiced Tofu Bites
Last updated: April 2022
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!
Ingredients for spiced tofu bites
- 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
Directions for spiced tofu bites
- 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
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