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5 Minute Low FODMAP Tofu Recipe

September 1, 2022 (Last Updated: October 26, 2022)
fodmap tofu

This is my favorite low FODMAP tofu dish for a long day after work. It’s a low FODMAP tofu soup with turmeric, coconut milk, whatever vegetables I have in the fridge, glass noodles, and tofu! All you need is 5 minutes to make this rich and delicious warm hug in a bowl. 

Tofu has a bad reputation for being bland but it’s a great ingredient that absorbs flavor and has tons of benefits. This post will show you how to whip up this low FODMAP tofu soup in 5 minutes and discuss some other stuff like:

Before we get cooking, let’s address the elephant in the room: Why is tofu low FODMAP when soy isn’t?

Is Tofu Low FODMAP?

fodmap tofu

Yes but only firm or extra firm tofu is low FODMAP at 170 grams. Tofu has a few categories: soft (silken), firm, extra-firm, and super-firm. Extra-firm and firm tofu is low FODMAP. The FODMAP content of tofu change when processed soybeans become tofu.

Pressing tofu makes it compact by removing excess water. That water contains GOS (galacto-oligosaccharides is a type of FODMAP). That makes it FODMAP friendly but silken tofu tested high in FODMAPs.

Read more about FODMAPs & tofu and find the answer to, “is tofu good for IBS?” The next part will focus on the benefits of turmeric and why you should add it to your low FODMAP diet.

Press here if you want to find out what other soy products are low FODMAP.

Benefits Of Turmeric 

fodmap tofu

This low FODMAP tofu dish with turmeric. A type of spice that is from the same family as ginger. It has an orange hue and a fragrant floral smell. Turmeric is found fresh or in powder form. 

There are a lot of spices that trigger IBS symptoms but not many promote intestinal health. Studies show that turmeric has positive effects on IBS symptoms. These ancient spice has many benefits for your body, bowels, and is delicious:

  • It’s an anti-inflammatory agent
  • Contains lots of good antioxidants
  • Used in traditional medicine to promote healing 
  • Helps improve gut health

A happy gut is a healthy one! I’ve got you covered about the FODMAPs in the other ingredients listed in this tofu dish in the next section: Ingredients & FODMAPs.

Ingredients & FODMAPs

Why scroll through the low FODMAP food list when I’ve got a rundown of the ingredients and low FODMAP foods right here? This low FODMAP tofu dish has vermicelli, carrots, green beans, and coconut milk. Let’s talk about that.

Vermicelli Or Glass Noodles

Vermicelli noodles are FODMAP-free and made from rice starch. Glass noodles or cellophane noodles come from mung beans, yams, sweet potatoes, or cassava. Their FODMAP levels depend on what starch they’re made of. 

Top: Glass Noodle, Bottom: Vermicelli Noodle

Both noodles resemble thin strands when they’re dry. When cooked, glass noodles are springy and chewy whereas vermicelli noodles are slightly more brittle. You can use one in place of the other as long as you’re aware of your tolerances. 

I don’t have a problem with glass noodles but not every bowel is the same. The next ingredient is completely FODMAP-free.


Carrots are completely FODMAP-free! You can use whatever vegetable you want in this low FODMAP dish but I went with carrots because they’re easy, crunchy, and completely FODMAP-free. Add as many or as little carrots depending on your appetite.

Green Beans

fodmap tofu

Green beans are low FODMAP at 15 green beans or 75 grams. At serving sizes of 25 green beans or 125 grams they contain moderate levels of FODMAPs. Green beans shrink when they’re cooked.

Measure out 75 grams of cooked green beans to make sure you are not going over the recommended serving size. Looking for more info about green beans? 

Green beans FODMAP: Everything You Need To Know

The main ingredient (aside from tofu) of this low FODMAP tofu soup is coconut milk.

Coconut Milk

Monash University found that coconut milk is low FODMAP at 125ml (1/2 cup) serves.  This amount varies depending on if you’re using coconut cream, canned coconut milk or UHT coconut milk. I don’t have a problem tolerating coconut milk in small or large amounts but everyone is different. If you’re worried, click here for more info about coconut milk and FODMAPs.

A big part of eating low FODMAP is making sure you know your tolerances and stay within the recommended serving size. With all the ingredients and FODMAP information behind us, it’s finally time to make the quickest and easiest low FODMAP tofu dish.

How To Make This 5 Minute Low FODMAP Tofu Recipe

fodmap tofu

There are SO many fried tofu recipes out there. Everything from oven baked, pan-fried, air-fried, teriyaki, satay, you name it. But I wanted a low FODMAP tofu dish that was soupy, rich, easy to make and most importantly QUICK.

It doesn’t get any quicker than this 5 minute meal, folks. And the best part is it’s actually really delicious. All you need is a handful of ingredients, whatever you have in your fridge and you can have this low FODMAP tofu coconut and turmeric soup too.

I’m using tau kwa which is a type of extra-firm tofu but any firm tofu will work for this recipe. Chop your vegetables and tofu into bite sized pieces. Mix the coconut milk, water, salt, sugar, and turmeric together.

Place everything in a large saucepan and turn the heat on to medium high. Bring the coconut milk and turmeric to boil. It will foam up a bit but don’t worry about that.

After that add the carrots and green beans and boil for 3 minutes. Add in the tofu and noodles.

Cook them for 2 minutes and that’s it!

fodmap tofu

I love this low FODMAP tofu recipe on lazy days, after a busy day at work, or when I’m sick in bed. You can have it in a bowl like a soup or on top of rice. Looking for more low FODMAP tofu recipes? 

Vegetarian Stir-fried Noodles

Try these easy and quick Asian low FODMAP recipes:

Vegan Thai Fish Cakes

Low FODMAP Thai Noodles

Asian Braised Eggplant

Low FODMAP Tofu Coconut & Turmeric Soup

dinner, lunch, breakfast Asian
By Yummyble -Aisha Serves: 4
Prep Time: 5 minutes Cooking Time: 5 minutes Total Time: 10 minutes

This low FODMAP tofu dish is packed with turmeric, coconut milk, and vegetables. It takes 5 minutes to cook and is the ultimate lazy day meal. The warm coconut milk is flavored with turmeric and is like a warm hug in a bowl.


  • 170 grams firm or extra firm tofu (cubed)
  • 50 grams vermicelli noodles
  • 1 large carrot
  • 1 cup green beans
  • 1 cup coconut milk
  • 1 cup water
  • 1 tsp turmeric powder or fresh turmeric
  • 1 tsp sugar
  • 1/2 tsp salt



Add the coconut milk, water, turmeric, sugar and salt together in a large saucepan on medium high heat.


Chop the carrots, green beans or vegetable of your choice. Cut the tofu into cubes.


Add the carrots, and green beans and boil for 3 minutes.


Add in the tofu and vermicelli noodles and cook over high heat for 2 minutes.


Serve with white rice or enjoy as is!

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