Nutrition per serve
|Kcal: 763||Fat: 46g||Saturates: 18g||Protein: 24g||Carbs: 58g||Sugars: 13g||Fibre: 11g||Salt: 1g||Iron: 6mg||Calcium: 790mg|
Did someone say fakeaways? This lush vegan tikka masala nourishing bowl is simply gorgeous and will fill your craving for low FODMAP takeaways.
Think golden garlic bread triangles (yes these are low FODMAP!), saucy tikka masala tofu, and a refreshing coconut yoghurt and mint cucumber salad.
This is a feel good fakeaway that your tummy will love!
Prep in advance: If you want super tasty tofu then press your tofu the night before, chop it into cubes and place in container. Mix with a few tablespoons of Slightly Different Tikka Masala Sauce, cover and leave in the fridge until you are ready to cook.
Non vegan option: If you’re not a tofu fan then try switching that out for diced chicken breast instead.
Prep time: 15 minutes Cook time: 20 minutes
INGREDIENTS, (SERVES 2)
LOW FODMAP GARLIC BREAD
4 slices gluten free or low FODMAP bread
2 tbsp dairy free spread
1 tbsp garlic infused oil
Sprinkle of dried oregano
Sprinkle of salt
CUCUMBER MINT SALAD
4 tbsp mint (finely sliced)
4 tbsp coconut yoghurt
1/2 tbsp Lemon juice
Pinch of sugar
Season with black pepper
TIKKA MASALA FILLING
180g firm tofu
1/2 tbsp olive oil
80g canned chickpeas (drained and rinsed)
120g (1 large) carrot
Drain the tofu and place on a plate lined with a clean tea towel (don’t use a fluffy one), fold the tea towel over the tofu, top with another plate and a couple of cans and allow to press for 5 minutes.
Preheat the oven to 180ºC (350ºF) bake function.
Melt the dairy free spread in a small bowl in the microwave then mix through the garlic infused oil. Cut the bread into small triangles and brush each side with the oil mixture until there is none remaining (it’s okay if the bread feels a little soggy – it will turn into glorious garlic bread!).
Place the bread on a tray and pop into the oven to bake for 10 to 15 minutes, turning half way through until both sides are lightly golden.
While the garlic bread bakes, slice the tofu into small cubes, place in a bowl and mix through 3 tbsp of the Slightly Different Tikka Masala Sauce, allow to marinate.
Peel and slice the cucumber into small chunks. Peel and dice the carrot. Drain, rinse and weigh out the chickpeas. Finely slice the spinach and finely chop the mint.
In a small bowl mix together the cucumber, coconut yoghurt, lemon juice, mint and a pinch of sugar. Mix well and season with black pepper.
Place a large frying pan over medium heat. Once hot add the olive oil and the carrot, stir-fry for 3 – 4 minutes until the carrot is tender and slightly golden. Next add the tofu into the pan and fry for 3 to 4 minutes, stirring every now and then until the tofu is golden (it’s okay if the tofu breaks up a little in the pan). Next turn down the heat to low and toss in the chickpeas, spinach and remaining Slightly Different Tikka Masala Sauce. Allow to simmer for another 2 minutes. Taste and add a couple of grinds of salt or a pinch of sugar as needed. If you want your tofu more sauce you can add a couple more tablespoons of sauce.
Serve immediately with the cucumber mint salad and garlic bread triangles on the side.
A Low FODMAP recipe reviewed & approved By ‘A little Bit Yummy’s’ dietitian team.