PUMPKIN TOFU TACOS... Gluten Free + Low FODMAP
I just love this recipe in its original form using tofu as the protein. For those who do not tolerate soy products or do not eat tofu, substituting ground or shredded meat, eggs, or egg substitutes would be great options.
{Please review the ingredient notes listed under Tips for the Posh Belly if following either Gluten Free, Low FODMAP, or Low Fermentation diets.}
INGREDIENTS
PROTEIN COMPONENT
1 12-14 oz package firm or extra firm tofu or ground or shredded meat of choice
5 teaspoons Low FODMAP + Gluten Free Taco Seasoning
1-2 stalks celery, sliced or chopped thinly - I use a mandoline
Salt & fresh cracked pepper
SQUASH/PUMPKIN COMPONENT
1 grapefruit-sized pumpkin/squash
Olive oil or your choice of fat
1/4 cup pure maple syrup
Olive oil
Sweet smoked paprika
ASSEMBLY
Corn tortillas
Avocado crema
Choice of pickled carrots and daikon, fresh grated carrots and daikon, or a leafy green such as arugula/rocket
Finely grated cheese such as queso fresco, queso cotija, feta, or vegan substitute
Choice of cilantro, chopped chives, or chopped green onion
Lime wedges (optional)
EQUIPMENT
Knife and cutting board
Two sheet pans (for tofu)
Non-precious kitchen towels or paper towels (for tofu)
Heavy books, soup cans, or other heavy objects to use as pressing weights (for tofu)
Medium and large mixing bowls
Misc. measuring cups and spoons
Large cast iron, carbon steel, or non-stick skillet or fry pan
Spoon or spatula (wooden preferred)
Baking dish or rimmed baking sheet
METHOD
PREPARE the TOFU (skip first paragraph if using ground meat)
Slice tofu into sections that are approximately 1/4-1/2" thick. Line one baking sheet with a dish towel. Add tofu slices in a single layer. Cover with second dish towel and then second baking sheet. Top with objects selected to use as weights. Press tofu for at least 15-20 minutes or longer. You can also press the whole block at once but this takes longer and does not produce as nice of a product.
Once tofu has been pressed, crumble it into a medium mixing bowl with your hands. Add olive oil to coat and toss with the taco seasoning. Set aside to marinate if there is time. If using ground meat, you can skip the added oil and just mix with taco seasoning.
PREPARE and COOK the SQUASH/PUMPKIN
Preheat oven to 400℉.
Firmly grasp the stem in one hand and the squash/pumpkin in the other while resting it on your cutting board. Pop the stem off to remove. If stem is too short to grasp strongly, you may cut the stem from the squash/pumpkin. Slice in half from stem end to butt end. With a large metal spoon, scrape out the seeds and pulp and discard or if desired set seeds aside to make roasted pumpkin seeds/pepitas. I eat the skin of the pumpkin if using something like kabocha squash but the skin can be peeled off at this point if preferred. Slice squash/pumpkin into approximately 3/4" thick wedges and add to a large mixing bowl.
Toss pumpkin/squash with choice of fat (softened first if need be) in enough quantity to just coat. Add pure maple syrup, paprika, and a few dashes of salt. Toss and add to baking dish.
Bake for 40 minutes or until cooked. Remove from oven.
COOK the TOFU (or ground meat)
Add oil to fry pan or skillet over medium heat. Add celery, tofu or ground meat mixture, and salt and pepper to taste. Sauté until cooked through and browned to your taste. The smaller pieces of crumbled protein should brown and crisp to add a little texture to the mixture. As this cooks, keep scraping these crispy bits off of the pan with your wooden spatula. If you only have a small skillet or fry pan, you can split the celery and the protein mixture into two batches to cook.
ASSEMBLE TACOS
Heat corn tortillas with your method of choice. I like to heat them directly on my burner but this takes a little practice and heat-proof fingers. Add avocado crema, carrots and daikon or greens, cooked and seasoned tofu or ground meat, prepared and cooked squash, grated cheese or your vegan substitute, and herb garnish. If using greens instead of pickled carrots and daikon, you may want to add a squeeze of lime juice for a touch of acidity.
TIPS FOR THE POSH BELLY
GLUTEN: Fresh produce is naturally gluten free. Be sure to select tofu, corn tortillas, and spices that are free from cross contamination.
FODMAPs | FRUCTOSE MALABSORPTION: Firm tofu was tested by Monash as FODMAP safe in 5.64 oz portions with no warnings for larger portions. Silken was tested as high FODMAP. FODMAP Friendly tested an unspecified type of tofu as high in GOS at 6 oz portions. It is unclear whether the discrepancy is due to the type of tofu tested or another reason. While the portions used per person in this recipe are much smaller than the failed portion, if on elimination, it may be safest to use the ground meat option or perhaps scrambled eggs to remain vegetarian. Be sure to choose plain ground meat without additional high FODMAP ingredients. Celery is considered to be low FODMAP at 1/4 medium stalk servings but at 1/2 medium stalk servings contains moderate levels of mannitol. Kabocha squash has been rated low FODMAP. If using an alternate choice, please verify FODMAP safety. For example, butternut squash is FODMAP friendly in 30g serves but at 60g serves is moderate for mannitol and GOS. Pure maple syrup is FODMAP friendly in moderation. Avoid syrup manufactured with High Fructose Corn Syrup (HFCS) or other high FODMAP sweeteners. Corn tortillas with no added gums or fiber were tested safe at three tortillas (57g) with no warnings for larger serving sizes. Choose a lower lactose cheese like feta FODMAP friendly.
SIBO | CEDARS-SINAI LOW FERMENTATION DIET: This recipe is FODMAP safe with the choice of a lactose free cheese.
