This low FODMAP vegan tofu shakshuka is a delicious light dinner that has become one of my staples. It is perfect for a weeknight dinner as it can be ready in 30 minutes and is one of the few recipes that doesn’t require pre-pressed tofu.
I love the smokiness and za’atar flavour combos, and it makes for great leftovers. The shakshuka keeps well for a few days in an airtight container in the fridge. It can be a perfect vegan weekend brunch, light lunch or quick dinner. This recipe was adapted from this Purple Carrot recipe.
High FODMAP Substitutions
Below are some high FODMAP substitution ideas for the za’atar tofu shakshuka. Why do you need these? For the reintroduction and personalisation phases of the low FODMAP diet. It is important to get as many valuable prebiotic FODMAPs back into your diet to increase gut health and build up long-term tolerance to FODMAPs.
- Add 1 shallot/¼ onion (high in fructans)
- 2 garlic cloves (high in fructans) and you can use regular olive oil
- 400 g (2 cups) tinned tomatoes (high in fructose)
Low FODMAP Za’atar Tofu Shakshuka
Equipment
- Large shallow pan
- Baking tray/sheet
Ingredients
For the tofu
- ~400 g (1 pack) extra-firm tofu
- 1 tbsp za'atar seasoning (easy to make if can’t find pre-combined)
- 2 tbsp olive oil
- Salt & pepper to taste
For the sauce
- 130 g (¾ cup) roasted red peppers (from jar with no FODMAPs or pre-roasted from fresh)
- 1 tbsp garlic oil
- 1 tbsp onion oil (I use Fody's shallot infused oil but garlic oil works too)
- 2 tsp cumin seeds
- 1 tsp smoked paprika
- 200 g (1 cup) tinned tomatoes
- 300 g (2 cups) fresh tomatoes (cherry toms work great but larger is fine)
- 60 ml (¼ cup) water
- 1 tbsp tomato paste/puree
- Chili flakes (to taste)
- 1 tbsp maple syrup
To serve
- 60 g (0.4 cup) feta (optional, vegan/dairy)
- Small handful fresh mint
- 2 tbsp pine nuts
- Gluten free/low FODMAP bread to serve (flatbread, pitta, spelt sourdough)
Instructions
- Preheat oven to 205°C/400°F.
- Drain and pat tofu dry, hand tear into bite-sized chunks onto a baking tray/sheet.
- Toss tofu with za’atar, olive oil, salt and pepper, bake until golden ~20 mins.
- Roughly chop red pepper, feta (if using) and mint.
- Heat garlic/onion oil, cumin seeds and smoked paprika in a frying pan until fragrant (~2 mins).
- Chop the tinned tomatoes in a food processor and halve the cherry tomatoes.
- Add roasted peppers and all tomatoes, water and tomato paste to the pan. Stir, simmer on medium-low heat and reduce (~5–8 mins).
- Add salt, pepper, chili flakes and maple syrup to taste to the sauce.
- Heat bread (in oven for flatbread, couple minutes).
- Add baked tofu to sauce, simmer for ~2 mins.
- Top with feta, mint, pine nuts and serve with a side of low FODMAP bread/pita to dip.
