By Emma Hatcher.
This recipe is inspired by Donal Skehan’s Spicy Tofu and Mushroom Stir-Fry, from his book Super Food in Minutes. The combination of crispy, meaty mushrooms and sticky, saucy tofu is heaven. To keep it low FODMAP I use just oyster mushrooms and the fragrant green tops of spring onions. I also add brown rice noodles (the wider ones feel extra special if you can find them) and keep it gluten-free by using gluten free soy sauce or tamari. A little garlic infused oil and maple adds FODMAP-friendly flavour and a little sweetness, while mixing just a little cornflour into the sauce is my go-to trick for transforming it into something glossy that feels extra decadent. The kind of dinner that will have you thinking you’re enjoying a take-away, but it actually just took you 15 minutes to make at home.
150g brown rice noodles
280g pack extra-firm tofu, drained well
2 tablespoons vegetable oil
150g oyster mushrooms
2-3 spring onions, green tops only, sliced into 1-inch pieces
125g green beans, topped and halved
½ a green chilli, deseeded and finely sliced
4 tablespoons gluten-free soy sauce
2 tablespoons rice wine vinegar
2 tablespoons garlic-infused oil
1 tablespoon maple syrup
1 inch chunk of ginger, peeled and grated
3/4 teaspoon cornflour
Handful of coriander leaves, chopped
Prep the noodles as described on the packet - for the thicker brown rice noodles that I like to use, I leave them to soak in boiling water for 10 minutes.
Cut the tofu into even squares and heat a tablespoon of the oil in a wok or frying pan. When the oil is shimmering, add the tofu and fry for 3-4 minutes, or until golden and crisp on all sides. Remove the tofu from the pan and put to one side on a plate. To the same pan, add the remaining oil and fry the mushrooms for a couple of minutes, until just turning crisp and golden at the edges. Add in the spring onions, green beans and chilli and cook for another couple of minutes, until the veg has softened and is slightly charred at the edges. Tip everything out onto the plate with the tofu.
To make the sauce, combine the gluten-free soy sauce, rice wine vinegar, garlic-infused oil, maple syrup and ginger in the pan. Cook over a medium heat for a minute or two, until everything is combined. Mix the cornflour with two teaspoons of cold water in a small bowl then pour the cornflour mix into the pan. Cook, stirring, for another minute or so, until the sauce has thickened and turned glossy. Add everything back into the pan, including the noodles and cook over a medium-high heat, tossing to ensure everything is evenly coated in the sauce and heated through.
Divide between two plates and sprinkle over the coriander to serve.