Looking for a low-FODMAP, vegan Buddha bowl recipe? My recipe is packed with quinoa, sweet potato, and amazing tahini sauce. Gluten-free!
Grain bowls are such a fun, flavorful, and healthy lunch (or dinner) option. I could hardly resist creating a low-FODMAP vegan option with delicious marinated tofu, and colorful sweet potato.
My Vegan Grain Bowl (Buddha bowl) is perfect with the tahini dressing, but you could also decorate it with my Low-FODMAP Eel Sauce, Low-FODMAP Green Goddess Dressing, or Low-FODMAP Ranch.
Also, if you don’t have the time, or the inclination to prep the tofu, then I have an option for canned, drained chickpeas instead.
For the data about FODMAP levels in all the ingredients listed, see my notes to follow the instructions!
For other vegan low-FODMAP recipes, check out Dr. Rachel’s Low-FODMAP Vegan Tips, Recipes, & Homemade Low-FODMAP Vegan Stock.
You may also love:
- Low-FODMAP Middle Eastern Chickpea Salad
- Low-FODMAP Sheet Pan Orange Tofu with Broccoli
- Low-FODMAP 30-Minute Sesame Glazed Tofu
- Low-FODMAP Vegan Burgers
Or over 650 more low-FODMAP recipes on the blog! IBS- friendly
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP Vegan ‘Buddha’ Grain Bowl; Gluten-free
Looking for a low-FODMAP, vegan Buddha bowl recipe? My recipe is packed with quinoa, sweet potato, and amazing tahini sauce. Gluten-free!
- Prep Time: 15 minutes
- Tofu Marinating Option: 30 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes plus marinating
- Yield: 4 servings 1x
- Category: Entree
- Method: Cooking
- Cuisine: Asian
- Diet: Vegan
Ingredients
- 1 medium sweet potato*, peeled if desired & cut into 1-inch chunks
- Best Ever Low-FODMAP Marinated Tofu recipe, uncooked (see below for substitution*)
- 2 tablespoons garlic-infused olive oil*; divided
- 1/2 teaspoon salt; divided
- 1/2 teaspoon ground pepper; divided
- 4 tablespoons tahini (sesame seed paste)*
- 1 tablespoon maple syrup
- 2 tablespoons water
- 1 tablespoon fresh lemon juice
- 2 cups cooked quinoa (red, white, or black)*
- 1 medium tomato, chopped*
- 1/2 ripe avocado, sliced or mashed*
- 1/4 cucumber, chopped
- 1/4 cup chopped fresh cilantro
- Toasted sesame seeds, for garnish
Instructions
- Preheat oven to 425 degrees F
- In a medium bowl, toss the sweet potato with 1/2 tablespoon garlic-infused olive oil, and 1/4 teaspoon each of salt and pepper
- Set up a large rimmed baking sheet with parchment paper, or silicone liners
- Place your marinated tofu and sweet potatoes on the baking sheet, and drizzle tofu with another 1/2 tablespoon of garlic-infused oil
- Bake for 15-18 minutes, turning midway through, or until desired doneness
- While this is baking, in a second medium bowl, whisk remaining 1 tablespoon garlic-infused oil with tahini, maple syrup, water, lemon juice, and the remaining 1/4 teaspoon each salt and pepper
- To serve, divide quinoa among 4 bowls
- Top with equal amounts of sweet potato, tofu, tomato, avocado, and cucumber
- Drizzle with the tahini sauce, and garnish with fresh cilantro and sesame seeds
Notes
- Although this recipe has not been lab-tested, a single serving should be low-FODMAP based on available data at time of posting
- Tahini is low-FODMAP in 30g servings
- If you prefer, then substitute canned and drained chickpeas for the tofu. Canned chickpeas (garbanzo beans), rinsed and drained, have a low-FODMAP maximum serving size of 106g due to GOS per FODMAP Friendly. Do not substitute with fresh chickpeas, they will be higher in FODMAPs. One can should yield about 246g, or about 2-3 low-FODMAP servings
- Firm tofu is low-FODMAP in 170g servings
- Sweet potatoes are low-FODMAP in 75g servings
- Cooked quinoa is low-FODMAP in 1 cup servings
- Ripe avocado has Nil FODMAPs per FODMAP Friendly
- Infused oils do not contain FODMAPs. See my low-FODMAP Top 11 Tips to explain why!
- Note: The images in this post do not contain baked tofu, in this case I seared the tofu in a skillet with olive oil
