Low-FODMAP Pad Thai

Pad Thai: a traditional Thai recipe which is made with rice noodles and therefore fits well within the FODMAP diet. We make this Pad Thai with low FODMAP vegetables and a delicious low FODMAP sauce.

As a variation, you can also replace the tofu with chicken or shrimp.

Ingredients for 2-3 persons:

• 200 grams of rice noodles (make sure they are 100% rice noodles)
• 200 grams of firm tofu, drained and diced 
• 2 tablespoons olive oil 
• 1 carrot, thinly sliced
• 1 red bell bell pepper, thinly sliced
• 2 spring onions (green parts only), thinly sliced
• 2 eggs, lightly beaten
• 50 grams bean sprouts
• 2 tablespoons peanuts, coarsely chopped 
• Fresh cilantro and lime wedges for garnish

For the sauce:

• 2 tablespoons gluten-free soy sauce (tamari)
• 1 tablespoon maple syrup (or another FODMAP-friendly sweetener)
• 1 tablespoon rice vinegar
• 1 teaspoon tamarind paste
• 1 teaspoon garlic oil (use an oil that garlic has been marinated in, such as garlic oil without garlic pieces)

How to make it:

1. Prepare the rice noodles according to the instructions on the package. Rinse them with cold water and set aside.
2. Mix all ingredients for the sauce in a bowl and set aside.
3. Heat the oil in a large pan over medium-high heat. Add the tofu and fry until golden brown and crispy. Remove the tofu from the pan and set aside.
4. Add a little extra oil to the pan if necessary, then add the carrot, red bell bell pepper and spring onion. Stir-fry them for 3-4 minutes, or until they soften slightly.
5. Push the vegetables to one side of the pan and add the beaten eggs to the other side. Stir-fry the eggs until just cooked through, then mix with the vegetables.
6. Add the cooked rice noodles to the pan, followed by the sauce. Mix everything well until the noodles are completely covered with the sauce.
7. Add the bean sprouts and fried tofu to the pan and stir again.
8. Serve the Low-FODMAP Pad Thai warm, garnished with coarsely chopped peanuts, fresh cilantro and lime wedges.

Enjoy!