Low FODMAP BBQ Tofu Skewers with Lemon Rosemary Sauce

Details

• Author: CuisineSavvy
• Cuisine: International
• Course: Main Course
• Servings: 4
• Prep Time: 40 minutes
• Cook Time: 20 minutes
• Diet: Vegan
• Tags: low fodmap, vegan, gluten-free, bbq, skewers, tofu, gut-friendly, dairy-free, high-protein, summer

Nutritional Values

This recipe is low FODMAP at exactly four servings — it is the portion sizes that make it so. Each serve stays within Monash University's certified per-serve thresholds: 125 g firm tofu (limit 170 g), 60 g courgette (limit 65 g), 60 g red pepper (limit 75 g) and ½ tbsp maple syrup (limit 2 tbsp). Do not increase any of these quantities or reduce the number of servings, as either change would push one or more ingredients over its FODMAP threshold. Garlic-infused olive oil is used in place of fresh garlic throughout — fructans are not oil-soluble, making this the standard Monash-approved substitution. The vegetable stock must be confirmed onion and garlic free. Beyond FODMAP compliance, the recipe is high in plant protein, rich in vitamins C and B6 from the red pepper, and provides a good dose of anti-inflammatory compounds from rosemary and lemon. It is naturally gluten-free (verify your stock label), dairy-free and entirely plant-based.

Nutrient	Amount	% Daily Value
Calories	300 kcal	--
Total Fat	18 g	23%
Saturated Fat	2.5 g	13%
Monounsaturated Fat	7 g	--
Polyunsaturated Fat	7 g	--
Sodium	410 mg	18%
Total Carbohydrate	17 g	6%
Dietary Fiber	5 g	18%
Total Sugars	10 g	--
Protein	23 g	46%

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Low FODMAP BBQ Tofu Skewers with Lemon Rosemary Sauce

A fully plant-based, low FODMAP take on Monash University's classic BBQ Chicken Skewers with Lemon Sauce. Cubes of pressed firm tofu are threaded onto skewers with courgette rings and red pepper chunks, grilled until golden and lightly charred, then finished with a silky lemon, rosemary and maple syrup pan sauce. Garlic-infused olive oil stands in for fresh garlic — the standard Monash substitution — delivering rich allium flavour without a single fructan. Bright, smoky and weeknight-fast.

Ingredients
[ ] 500 g firm tofu, drained and pressed, cut into 3 cm cubes
[ ] 2 tbsp garlic-infused olive oil
[ ] 1/2 tsp salt
[ ] 1/4 tsp black pepper
[ ] 240 g courgette, cut into 1 cm rings
[ ] 240 g red pepper, cut into chunks
[ ] 125 ml low FODMAP vegetable stock, onion and garlic free
[ ] 40 ml lemon juice (approx. 2 lemons)
[ ] 1 tsp lemon zest
[ ] 1 tsp dried rosemary
[ ] 2 tbsp maple syrup
[ ] 1 tsp cornflour
[ ] 1/4 tsp dried chilli flakes
[ ] 2 tbsp fresh coriander, chopped
[ ] 8 wooden skewers

Instructions
[ ] 1. Soak 8 wooden skewers in cold water for 20 minutes to prevent scorching on the grill.
[ ] 2. While the skewers soak, drain and press the tofu for at least 15 minutes to remove as much moisture as possible — this helps it turn golden rather than steam on the grill.
[ ] 3. Cut the pressed tofu into 3 cm cubes and place in a bowl. Drizzle over 1 tbsp of the garlic-infused olive oil, season with the salt and black pepper, and toss gently until every cube is well coated.
[ ] 4. Thread the tofu cubes, courgette rings, and red pepper chunks alternately onto the soaked skewers, dividing the ingredients evenly across all 8 skewers.
[ ] 5. Preheat a grill or barbecue to high.
[ ] 6. Place the skewers on the grill and cook for 15–20 minutes, turning every 4–5 minutes and brushing with the remaining 1 tbsp of garlic-infused olive oil, until the tofu is golden and lightly charred at the edges and the vegetables are just tender with a little colour.
[ ] 7. While the skewers cook, pour the low FODMAP vegetable stock into a small saucepan and add the lemon juice, lemon zest, dried rosemary, and maple syrup. Bring to a gentle simmer over medium heat, stirring to combine.
[ ] 8. In a small bowl, mix the cornflour with 1 tbsp of warm water, stirring until completely smooth and lump-free.
[ ] 9. Pour the cornflour slurry into the simmering sauce and stir well. Continue to simmer, stirring frequently, for 3–4 minutes until the sauce thickens enough to coat the back of a spoon. Remove from the heat.
[ ] 10. Arrange the hot skewers on a serving platter. Drizzle the lemon rosemary sauce generously over the skewers, scatter over the dried chilli flakes and freshly chopped coriander, and serve immediately.

https://www.cuisinesavvy.com/recipe/low-fodmap-bbq-tofu-skewers-with-lemon-rosemary-sauce