Vibrant and Nutritious Black Bean, Tofu and Coriander Lime Low FODMAP Salad
Looking for a zesty, flavourful and nutritious meal that’s easy to prepare? My Black bean, tofu & coriander lime low FODMAP salad is packed with 30 g of plant-based protein and is perfect for a quick, balanced meal.
Including firm tofu, fluffy millet, mixed greens, microgreens and black beans at a low FODMAP serve, this dish is topped with a refreshing coriander lime dressing.
Ready in under 30 minutes, it’s an excellent choice if you’re looking for a healthy, delicious and satisfying bowl of goodness!
Combining a variety of these greens and microgreens will not only add depth to the flavour profile of your bowl but also a range of textures and a vibrant, fresh appearance.
Inspiration Behind this Low FODMAP Salad Recipe
This tofu millet salad was born out of a desire to combine simplicity with vibrant flavours. Since I became vegetarian and now almost completely plant-based, I’ve loved drawing inspiration from different cultures to create rich, flavourful plant-based meals. This recipe draws from those inspirations, blending my love for nutrient-dense and low FODMAP ingredients like tofu, millet and greens.
What I love most about this recipe is its versatility and balance of textures and flavours. The firm tofu provides a hearty base, while the millet adds a nutty flavour and satisfying bite. Mixed greens and microgreens offer a fresh, crisp contrast and the black beans contribute to the overall heartiness of the bowl and add some extra fibre and protein. The coriander lime dressing ties everything together with a bright, tangy finish. I often enjoy this bowl for lunch, knowing it will keep me energised and satisfied for the rest of the day.
Ingredients Breakdown
Millet: This ancient grain is not only gluten-free but also rich in magnesium and fibre. It’s a fantastic FODMAP free substitute for quinoa or rice, providing a nutty flavour and fluffy texture.
Tofu: A great source of plant-based protein and calcium, tofu soaks up the taco seasoning beautifully, adding a savoury depth to the bowl. Pressing the tofu beforehand ensures it gets nice and crispy when cooked.
Extra Virgin Olive Oil: Used for cooking the tofu, olive oil adds a subtle richness and helps achieve that golden, crispy texture.
Taco Seasoning: This low FODMAP seasoning blend infuses the tofu with a burst of flavour, making every bite deliciously spiced. Try this one from Fody or make your own with chili pepper, cumin, paprika, ground oregano, salt and pepper (skip the onion and garlic powder).
Mixed Greens: A mix of leafy greens adds freshness, crunch and a boost of vitamins A and C. Feel free to use any greens you have, such as spinach, rocket (arugula), lettuce, Swiss chard or kale.
Microgreens: These tiny greens are packed with nutrients and add a delicate, fresh flavour. They’re an excellent topping that enhances the taste and look of the dish. Some microgreens you could try are radish (to add a peppery kick), broccoli (mild and slightly sweet), coriander (adds a citrusy flavour) and basil (a sweet and aromatic flavour).
Black Beans: These beans are a wonderful source of protein and fibre. Use tinned beans and rinse them well to remove some of the FODMAPs.
Coriander Lime Dressing: This dressing adds a bright, tangy note that complements the savoury tofu and earthy millet perfectly.
Low FODMAP Serving Sizes
- Tofu: this recipe is well within the low FODMAP serve for firm tofu of 170 g.
- Black beans: I’ve included 45 g of black beans per person, which is below the moderate FODMAP serve of 52 g for canned and drained black beans. This recipe is fine to include during the low FODMAP elimination phase as long as you avoid other moderate FODMAP serves of other foods. To keep it low FODMAP, reduce your serving slightly to 40 g.
Notes
- Leftovers: Refrigerate in an airtight container for up to four days.
- More Flavour: Cook the millet in vegetable broth instead of water. Serve with tortilla chips.
- Additional Toppings: Consider adding low FODMAP salsa, green onion tips, seeds, roasted nuts, and/or a dressing of your choice.
- Change up the dressing: Check out this blog post for 15 easy low FODMAP salad dressings you could try instead to mix things up from time to time.
- Swap your beans: If you don’t have black beans or you fancy a change, have a look at this blog, exploring the lowest FODMAP beans.
This Tofu Millet Bowl is not just a meal, it’s a celebration of fresh, wholesome ingredients coming together to create a dish that’s as nutritious as it is delicious.
Black Bean, Tofu & Coriander Lime Salad
Equipment
- Frying pan / skillet
Ingredients
- 50 g Millet dry
- 455 g Tofu firm
- 1 tbsp Olive oil extra virgin
- 60 ml Water
- 2 tsp Taco seasoning low FODMAP
- 115 g Mixed Greens
- 170 g Microgreens
- 135 g Black beans cooked and rinsed / canned and drained
- 60 ml Low FODMAP dressing e.g. coriander lime dressing
Instructions
- Cook the 50 g Millet according to package instructions. Set aside.
- Press the 455 g Tofu with paper towels to remove excess moisture.
- Heat the 1 tbsp Olive oil in a frying pan on medium high heat. Add the 455 g Tofu, breaking it up as it cooks, stirring frequently, for four to six minutes or until golden. Add the 60 ml Water and the 2 tsp Taco seasoning and continue cooking for two minutes. Set aside to cool.
- Divide the 115 g Mixed Greens, 170 g Microgreens, 135 g Black beans, cooked millet, and tofu evenly between bowls and top with the 60 ml Low FODMAP dressing. Enjoy!
