An Asian-inspired vegan and low-FODMAP recipe for Peanut Tempeh. Serve with rice, or low-FODMAP veggies. So good and gut-friendly.
I love peanuts. From using them in my delicious Low-FODMAP Asian Peanut Salad Dressing, Low-FODMAP Slow Cooker Thai Peanut Chicken, Low-FODMAP 30-Minute Pad Thai Perfection or in sweet desserts like Low-FODMAP No-Bake Peanut Butter Pie, Low-FODMAP Peanut Butter Brownies (Blondies) with Chocolate Chips, and Krista’s Fabulous Low-FODMAP Three Ingredient Peanut Butter Cookies, my blog is heavily influenced by my affection for this flavor.
I couldn’t help but think immediately of peanuts, when it came to a sauce for my tempeh meal. Interestingly, while I have many tofu recipes, only my 2 cookbooks feature tempeh. How nice to see that FODMAP Friendly states that tempeh has nil FODMAPs! You can enjoy a lovely serving of this dish.
Enjoy this saucy tempeh with your favorite Fluffy Low-FODMAP Coconut Rice Recipe, or Easy Low-FODMAP Superfood Salad with Kale & Low-FODMAP Dressing. Both are also vegan!
For other great low-FODMAP Vegan inspiration, see Dr. Rachel’s Low-FODMAP Vegan Tips, Recipes, & Homemade Low-FODMAP Vegan Stock.
You may also love:
- Low-FODMAP & Gluten-free BBQ Tofu Steaks
- Low-FODMAP 30-Minute Sesame Glazed Tofu; Gluten-free, Vegan
- Low-FODMAP Sheet Pan Orange Tofu with Broccoli; Gluten-free, Dairy-free, Vegan
- Low-FODMAP & Gluten-free Creamy Chickpea Masala Curry
- Low-FODMAP Veggie Burgers; Gluten-free, Vegan
Or check out over 650 more low-FODMAP recipes on the blog! IBS-friendly.
Be healthy and happy,
Rachel Pauls, MD
20-Minute Asian Peanut Tempeh; Low-FODMAP, Vegan & Gluten-free
An Asian-inspired vegan and low-FODMAP recipe for Peanut Tempeh. Serve with rice, or low-FODMAP Asian veggies. So good and gut-friendly.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Total Time: 20 minutes
- Yield: 2 servings 1x
- Category: entree
- Method: Cooking
- Cuisine: Asian
- Diet: Gluten Free
Ingredients
- One 8oz (225 g) package tempeh*
- 1 cup water, divided
- 3 tablespoons all-natural creamy peanut butter*
- 2 tablespoons low-sodium soy sauce (optional use gluten free)
- 3 tablespoons brown sugar
- 1 tablespoon fresh squeezed lime juice
- 1 tablespoon rice wine vinegar
- 2 tsps Tabasco Original sauce (more or less to taste) –contains: distilled vinegar, red pepper, salt
- 1 teaspoon grated fresh ginger (or 3/4 tsp ground ginger)
- Green scallion tips, and crushed peanuts, for garnish (optional)
Instructions
- Remove the tempeh from its packaging and cut in half, then cut each half into 8 cubes (16 cubes total)
- Place the tempeh, and 3/4 cup of water into a medium saucepan over high heat
- Allow the water to boil, then reduce heat, and cover, for about 5 minutes to steam the tempeh
- In a small bowl, whisk peanut butter, soy sauce, brown sugar, rice vinegar, lime juice, rice vinegar, hot sauce (optional) and ginger together. This will be thick
- Taste the peanut mixture, and add more sugar, or hot sauce as desired
- Move tempeh to one side of the saucepan, and add the peanut sauce to the remaining liquid
- Stir the water in the pan with the peanut sauce to thin it, then stir in the tempeh
- Lower heat, and add remaining water, 1 tablespoon at a time, to desired consistency
- Serve with rice, low-FODMAP vegetables, or salad
- Leftovers will keep in the fridge for up to 5 days
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients at time of posting
- Soy sauce is low-FODMAP in 2 tablespoon servings
- Peanut butter is low-FODMAP in 2 tablespoon servings
- The green scallion tips are low in FODMAPs, avoid the bulb
- If you don’t like spicy food, then omit the hot sauce. I used Tabasco original brand
- Tempeh is low-FODMAP in 170g servings per Monash, contains nil FODMAPs per FODMAP Friendly
