Ginger Tofu Cucumber Salad

Ginger Tofu Cucumber Salad

Revitalize your lunch routine with this crisp, plant-powered low-FODMAP ginger tofu cucumber salad that is 100% SIBO-friendly. Golden, cornstarch-dusted cubes of extra-firm tofu are baked or air-fried until shatteringly crispy, then tossed with cool cucumbers, sweet carrots, red bell peppers, green onion tops, sesame seeds, and fresh cilantro. Coated in a vibrant dressing of gluten-free tamari, rice vinegar, toasted sesame oil, maple syrup, and fresh ginger, this 2-serving salad offers a refreshing contrast of hot, crunchy protein and cold, snappy veggies.

Engineered to bring dynamic Asian-inspired flavor to plant-based eating without triggering GI distress, this gluten-free and vegan tofu salad keeps gut irritants off your plate. By utilizing firm tofu, fructan-free garlic-infused olive oil, green onion tops, fresh ginger, and carefully portioned low-FODMAP vegetable quantities, you can enjoy a nutrient-dense, high-protein meal completely free of bloating, gas, or IBS flare-ups. It is an exceptional choice for anyone adhering to a strict SIBO meal plan, following a vegetarian diet, or looking for a clean, invigorating prep-ahead lunch.

Yield 2
Serving Size ½ of recipe
Servings 2
Prep Time 15 minutes (plus tofu pressing time)
Cook Time 18 minutes (air fryer) or 30 minutes (oven)
Total Time 33 minutes

Estimated Nutrition

  • Calories: 290 kcal

  • Total Fat: 16g

    • Saturated Fat: 2.5g

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 540mg

  • Total Carbohydrates: 18g

    • Dietary Fiber: 4g

    • Sugars: 5g

  • Protein: 18g

Ingredients

            Crispy Tofu

  • 12 oz. Firm or Extra-firm Tofu, Pressed and Cut Into Cubes
  • 1 tbsp. Cornstarch
  • 1 tbsp. Garlic-infused Olive Oil
  • Salt and Black Pepper

            Cucumber Salad

  • 2 Cups Sliced Cucumber
  • ½ Cup Shredded Carrots
  • ¼ Cup Thinly Sliced Red Bell Pepper
  • 2 tbsps. Sliced Green Onion Tops
  • 1 tbsp. Sesame Seeds
  • 2 tbsps. Chopped Fresh Cilantro

            Ginger Sesame Dressing

  • 1½ tbsp. Tamari
  • 1 tbsp. Rice Vinegar
  • 1 tsp. Sesame Oil
  • 1 tsp. Pure Maple Syrup
  • 1 tsp. Freshly Grated Ginger
  • 1 tbsp. Water

Preparation

Step 1

Preheat oven to 425°F or air fryer to 400°F.

Step 2

Pat the tofu very dry.

Step 3

Toss the tofu with cornstarch, garlic-infused olive oil, salt, and pepper.

Step 4

Arrange the tofu in a single layer.

Step 5

Bake for 25–30 minutes, turning halfway through, or air fry for 15–18 minutes, until golden and crispy.

Step 6

While the tofu cooks, whisk together the dressing ingredients.

Step 7

Combine the cucumber, carrots, red bell pepper, green onion tops, sesame seeds, and cilantro.

Step 8

Allow the tofu to cool slightly.

Step 9

Add the tofu to the cucumber mixture.

Step 10

Drizzle with the ginger sesame dressing and toss gently.

 

**All recipes are designed to be low-FODMAP when prepared in the specified serving sizes. Individual tolerance may vary.
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