This Low FODMAP Cucumber Dill Pasta Salad with Tofu Feta features fresh vegetables, gluten-free pasta, and a vinaigrette dressing. The addition of feta-flavored tofu makes this recipe a tasty vegan dish.
Last fall I created some vegan recipes and I’m finally getting around to sharing them. I’m not vegan (it’s restrictive and I don’t like labeling how I eat), but I do like the idea of reducing the amount of animal products that I consume. And I know that there are people who eat a vegan diet that may appreciate low-FODMAP recipes, so I did some research and experimenting.
This Low FODMAP Cucumber Dill Pasta Salad is one of the results of my experimentation. I really like tofu, but I wanted to gussy it up a little, so I tried to make it taste like feta cheese. Vinegar and lemon juice give it tang and nutritional yeast give it that nutty, cheesy flavor. Of course, if you aren’t vegan or don’t like tofu, you can certainly throw in a container of real feta cheese instead. I won’t judge!
Of course, all of the ingredients in this salad are low-FODMAP, including the tofu. While soy beans aren’t low in FODMAPs, the processing of the beans into tofu removes the FODMAPs. Firm and Extra-Firm Tofu are great ways to add protein to your diet. However, beware of the Silken variety of tofu since the FODMAPs are not drained out. Read more about eating low-FODMAP and vegan here: Monash Blog.
What can be served with Cucumber Dill Pasta Salad? Try these main dishes:
- Low-FODMAP Balsamic BBQ Grilled Pork Chops
- Low-FODMAP Grilled Chicken Satay Kabobs
- Low-FODMAP Parmesan Herb Chicken
Low FODMAP Cucumber Dill Pasta Salad with Tofu Feta
Ingredients
- 2 cups gluten-free rotini pasta
- ¼ cup FODY Garlic Infused Oil (or extra virgin olive oil)
- 3 tablespoon apple cider vinegar
- 1 tablespoon Dijon mustard
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- 2 cups chopped cucumber
- 1 1/2 cups halved cherry or grape tomatoes
- 2 tablespoon fresh chopped parsley
- 2 scallions, green parts only, sliced
- 1 tablespoon dried dill
- 1 recipe Tofu Feta (see below)
Instructions
- Cook pasta according to package directions. Drain and rinse with cold water.
- In a large bowl, whisk together the oil, vinegar, mustard, salt and pepper.
- To the bowl, add the cold pasta, cucumber, tomatoes, parsley, scallions, dill and Tofu Feta. Toss gently to combine until all the vegetables and pasta are coated with the vinaigrette. Serve.
Low FODMAP & Vegan Tofu Feta
Ingredients
- 16 oz. firm or extra-firm tofu, pressed and drained
- 3 tablespoons nutritional yeast
- 3 tablespoons lemon juice
- 2 tablespoons apple cider vinegar
- ½ teaspoon salt
Instructions
- Crumble the tofu in a large bowl. In a small bowl, whisk together the nutritional yeast, lemon juice, vinegar, and salt. Drizzle over top of the tofu and toss gently to combine.
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