Recipes ofJoana Jardim

Registered Dietitian · 26980

I will help you to eat healthier and feel happier

Green Beans With Tofu and Roasted Peanuts (lowfodmap)

Sunday, May 28, 2023
Total time
20 minutes
Preparation time
10 minutes

If you choose not to eat meat, or you're just looking to cut back on your consumption, you will love this Indonesian-style dish.

Tofu is a high-protein plant food that is quick and easy to prepare, and tastes great.. and this slightly spicy dish contains some nice colour and crunch too.

or1 tablespoon of sesame oil
or220 grams of green beans, halved
or1/2 teaspoon of chilli flakes
or1 tablespoon of tamari
or1 tablespoon of rice vinegar
or1 tbsp of syrups, maple (20 g)
or30 grams of roasted peanuts
or280 grams of tofu
Drain the tofu, wrap in a kitchen towel and press gently to remove excess water. Unwrap, pat dry and slice into cubes.
Heat the sesame oil in a large pan set over a medium-high heat. Add the tofu to the pan and let it cook for a minute, before turning over. Cook until lightly browned, about 3 minutes. Add the green beans, frequently stirring for about 3-4 minutes, until the beans are crisp-tender.
In a cup, stir the tamari, vinegar and honey; then drizzle over the tofu and beans. Stir and toss to coat, then transfer to serving bowls. Sprinkle with peanuts to serve.
Nutritional information
Per 100 gPer portion (298 g)% DRI
Energy99 kcal296 kcal15 %
Protein6 g19 g37 %
Carbohydrate5 g14 g5 %
Sugars3 g10 g11 %
Fat6 g19 g27 %
Fatty acids, total saturated1 g3 g15 %
Fiber1 g4 g16 %
Sodium181 mg540 mg23 %
Achieve your goals with a follow-up that suits you!
Joana Jardim
Joana Jardim
Registered Dietitian · 26980
I will help you to eat healthier and feel happier