White Rice Bowl, Firm Tofu Marinated in Ginger, Soy Sauce (Wheat-Free) & Bok Choy (IBS-friendly)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
An IBS-friendly rice bowl: firm tofu pan-seared in a ginger-tamari marinade, steamed bok choy, and plain white rice, finished with chives and sesame.
A rice bowl is the low-FODMAP lunch that never gets old, and this one leans Japanese-lean: firm tofu marinated in ginger and wheat-free soy, steamed bok choy, and plain white rice. The marinade delivers real flavor without a bulb in sight, and the whole thing comes together in one pan and one pot. It's the kind of lunch that keeps working for a sensitive gut and a busy week.
🥄 Ingredients
- 🫗 3/4 cup (140g) dry white rice (jasmine or basmati)
- 🫗 250g (9 oz) firm tofu, pressed and cut into 2cm cubes
- 🫗 2 tablespoons wheat-free soy sauce (tamari)
- 🫗 1 teaspoon grated fresh ginger
- 🫗 1 teaspoon toasted sesame oil
- 🫗 1 teaspoon maple syrup (optional)
- 🫗 1 tablespoon neutral oil (rice bran or grapeseed)
- 🫗 300g bok choy, trimmed and halved lengthwise
- 🫗 2 tablespoons sliced chives (green parts only)
- 🫗 1 teaspoon sesame seeds, toasted
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Cook the rice in boiling salted water for 12–14 minutes until tender; drain and keep warm.
Whisk the tamari, ginger, sesame oil, and maple syrup in a bowl. Toss the tofu cubes through the marinade and leave for 10 minutes.
Heat the neutral oil in a nonstick pan over medium-high heat and fry the tofu 6–8 minutes, turning, until browned on all sides. Add the leftover marinade and toss until it clings.
Steam the bok choy over the rice pot (or in a steamer basket) for 4–5 minutes, until crisp-tender and cooked through.
Build the bowls: rice, bok choy, tofu, then a scatter of chives and toasted sesame seeds.
⚠️ Common Mistakes
- ✕
Frying tofu straight from the packet — it steams, sticks, and never browns.
- ✕
Buying regular soy sauce with wheat in it; the wheat-free version is the low-FODMAP-safe choice here.
- ✕
Overcooking bok choy to the gray, slippery stage; 4 minutes of steam is plenty.
🔄 Variations
Swap the bok choy for another low-FODMAP green like spinach or trimmed green beans.
Use the same marinade on grilled chicken or shrimp for a different protein.
Choose brown rice or quinoa in later phases if you've reintroduced them well.
🧊 Storage
- 📦
Rice and tofu keep 3 days separately; reheat the tofu in a dry pan to crisp it up again.
- 📦
Bok choy is best steamed fresh; leftover greens turn mushy on reheating.
💡 Chef Tips
Tip 1: Press the tofu for five minutes between paper towels before cubing — drier tofu sears instead of steaming.
Tip 2: Wheat-free tamari keeps the gluten and extra fructans out; check the bottle, since some soy sauces sneak wheat in.
Tip 3: Bok choy steams to fork-tender and still green in about 4 minutes.
Tip 4: Make double the rice and tofu; the bowl rebuilds in minutes the next day.
❓ FAQ
Is tofu low FODMAP? Firm tofu in a quarter-pack portion is low FODMAP; choose firm or extra-firm and skip silken during elimination.
Why wheat-free soy sauce? Regular soy sauce contains wheat and traces of fructans; tamari is the gluten-free, gentler option.
Can I eat the marinated tofu cold? Once cooked through it's safe cold, which is exactly what makes this bowl a great packed lunch.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →