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:
- Prepare the rice noodles according to the instructions on the package. Rinse them with cold water and set aside.
- Mix all ingredients for the sauce in a bowl and set aside.
- 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.
- 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.
- 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.
- Add the cooked rice noodles to the pan, followed by the sauce. Mix everything well until the noodles are completely covered with the sauce.
- Add the bean sprouts and fried tofu to the pan and stir again.
- Serve the Low-FODMAP Pad Thai warm, garnished with coarsely chopped peanuts, fresh cilantro and lime wedges.