Vegan Fried Rice (low-FODMAP)

Yayyy for Friday! This week has flown by and I am not complaining. I had my last Micronutrients class of the semester last night. Now all I need is to complete my final and it’s summer break for this girl!

Summer-memes-for-whatsappMeme from

After back and forth consideration I decided not to take a summer class this summer because 1) I want to spend all the time I can outside and summer is already too short here in MI  2) I have some work projects I need to focus on/prepare for and didn’t want to have to worry about studying on top of that. Trying to find that thing called balance….

Last weekend I made this vegan fried rice with tofu and used only low-FODMAP ingredients so it could be used on UofM’s GI nutrition website (  It turned out great the first time around and held up very well for leftovers/lunches during the week.

ingredients for stir fry

stir fry 3 stir fry 2stir-fry pan1

in pan stir frystir fry bowl


1 cup Jasmine rice (makes about 3 cups cooked rice), recommend cooking this ahead of time

2 Tablespoon toasted sesame oil

¼ cup + 1 tablespoon green onion (green tops only), sliced

1 cup frozen peas and carrots. **Update: Green peas are high FODMAP, suggest using edamame in it’s place, 1/2-1 cup carrots, 1/2-1 cup edamame.

2-3 Tablespoons liquid aminos or low-sodium soy sauce

7 ounces firm or extra firm tofu, liquid pressed out**

¼ teaspoon turmeric

Sea salt (optional)

Additional options: Can add ground ginger and/or red pepper flakes. Can garnish will additional green onion tops. Makes 6-8 servings.

**To press liquid out of tofu place the tofu block on a plate, put another plate or a cutting board on top of the tofu, then weigh it down with a heavy book or cans. Drain liquid pressed out in about 20-30 minutes. You can also wrap the tofu in a clean towel or paper towels then press it which will assist with getting the liquid out.


  1. Cook rice according to package directions. This is best if cooked the day before and chilled in the refrigerator.
  2. Preheat a large skillet or wok to medium heat. Pour 1 tablespoon sesame oil, add green onion tops, peas and carrots, fry until tender, about 4 minutes. Set aside on a separate plate or in a bowl.
  3. Use a fork to crumble the tofu into crumbles/small pieces. Add the other 1 tablespoon sesame oil to wok/skillet.
  4. Add tofu, mix in turmeric and pinch of salt (optional), cook for another 4 minutes.
  5. Add rice to tofu, continue to stir and cook for 2 minutes.
  6. Add the vegetable mix to rice and tofu. Pour the soy sauce on top. Stir and fry the rice and veggie mixture until heated and thoroughly combined.
  7. When serving, can add additional aminos or soy sauce to taste. Also good with a little bit of sriracha (not low-FODMAP).

Hope you enjoy this recipe and your weekend. TGIF.



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