Coconut Tofu Curry with Sweet Potato Noodles
One of My Favourite Low FODMAP Vegan Recipes
Looking for a flavourful and nourishing meal that fits within a Low FODMAP diet? This Coconut Tofu Curry with Sweet Potato Noodles is a perfect choice and one of my personal favourites! Packed with plant-based goodness and gentle on the digestive system, this dish provides a tasty way to enjoy a Low FODMAP curry without sacrificing flavour or nutrition. If you’re craving a creamy, aromatic meal, this recipe has you covered.
Low FODMAP Vegan Recipes
Many people following a Low FODMAP diet worry about finding satisfying plant-based meals. This curry is not only delicious but is also specifically designed to be Low FODMAP-friendly. The sweet potato noodles provide a nutritious, fibre-rich alternative to traditional noodles, making it ideal for those managing IBS or other digestive concerns.
Is Coconut FODMAP Friendly?
Coconut milk is often a concern for those on a Low FODMAP diet. You might be wondering is coconut low FODMAP?
I’m happy to tell you that, while the limit for regular coconut milk is 60 g, light coconut milk is suitable on a low FODMAP diet in serving sizes of up to 500 g. Coconut milk can add creaminess and richness to many low FODMAP vegan recipes without triggering bloating or discomfort.
Nutritional Highlights of this Low FODMAP Curry Recipe
- Protein-Packed Tofu: With 18g of protein per serving, tofu provides a great source of plant-based protein, making this recipe not just delicious but also filling and nutritious.
- Nutrient-Rich Sweet Potatoes: These spiralised noodles are packed with Vitamin A (enough to meet your daily requirements!), helping to support vision and immune function.
- Gut-Friendly Fibre: With 6g of fibre per serving, this meal supports healthy digestion while keeping it Low FODMAP.
- Calcium Boost: Thanks to the tofu and the accompanying ingredients, each serving delivers 303 mg of calcium (almost half an adult’s daily requirement), which is important for bone health.
- Make It More Substantial: Add wholegrain rice, quinoa or millet, or add a nut and seed topping.
Recipe Notes
Serving Size:
- One serving equals approximately 1 ½ cups.
Storage Tips:
- Refrigerate the curry and noodles separately in airtight containers for up to four days.
- Freeze the curry (without the noodles and toppings) for up to two months for a ready-to-go meal.
Extra Flavour:
- For added flavour, consider incorporating ginger, garlic or lemongrass into your curry base.
- Garnish with Thai basil, a squeeze of lime juice, or lime slices to elevate the freshness.
This recipe offers a delicious way to enjoy a Low FODMAP curry, whether you’re following a plant-based, vegetarian or omni diet. By using light coconut milk in a FODMAP-appropriate portion, you can indulge in creamy curries without any digestive worries. Plus, with the added fibre and protein, this meal is as nutritious as it is flavourful!
Enjoy this flavourful dish knowing it’s good for your body and your digestive system!
Coconut Tofu Curry with Sweet Potato Noodles
Equipment
- 1 Spriraliser or sweet potato noodles
- 1 Large saucepan
- 1 whisk
- 1 Small bowl
Ingredients
- 2 tbsp water
- 2 sweet potatoes medium, spiralised or noodles
- 485 ml light coconut milk canned
- 2 tbsp Thai red curry paste low FODMAP
- 1.5 tsp arrowroot powder
- 285 g tofu extra firm, cubed
- 520 g mung bean sprouts
- 15 g coriander cilantro, thick stems removed, chopped
Instructions
- Heat half of the 2 tbsp water in a large saucepan over medium-high heat. Toss the 2 sweet potatoes (spiralised or noodles) lightly for about five minutes or until soft. Remove from the pan and set aside.
- Whisk together the 485 ml light coconut milk and 2 tbsp Thai red curry paste in the saucepan. Bring to a gentle simmer. Combine the 1.5 tsp arrowroot powder and remaining water in a small bowl to make a slurry. Add the slurry to the coconut mixture and stir.
- Gently add the 285 g tofu and cook for five more minutes.
- Divide the spiralised sweet potato and 520 g mung bean sprouts into bowls. Scoop the coconut curry into the bowls and garnish with 15 g coriander (cilantro).