Tofu, Sunflower & Black Olive Dip

Tofu is a truly magical ingredient, from stir-fries to cheesecakes, it's incredibly versatile and high in protein. And the LowFODMAP portion is pretty decent too! 160g of firm, drained and ideally pressed tofu is tolerated by most individuals with IBS, win!

NB: The more you press the tofu, the more water leaves it. Not only does this make it easier to cook, it actually reduces the level of FODMAP in it, as they dissolve into the water.

This dip is a brilliant way to use tofu in a way you might not have before. I love it on sourdough bread with salad, with potato wedges or with a quinoa salad. You could even have it with some lowFODMAP crisps!

[5mins prep time. 2 cook time. Total = 7 mins]

This is for ONE lowFODMAP serving, but it's quite a big portion.


1 tbsp sunflower seeds

160g (5 1/2 oz)tofu, firm and pressed for at least 2 hours

60-70g (2 oz) black olives, pitted

1 tbsp lemon juice

2 tsp garlic infused olive oil

1-2 tbsp water

fresh parsley to taste, chopped

Salt & pepper to taste


1. Combine the seeds, tofu, olive, lemon juice, garlic oil and 1 tbsp of water in a blender/processor/hand-mixer and purée.

2. Add the extra water if needed and taste.

3. Now add the parsley (blend again if you want it really smooth) and the salt & pepper.

4. Serve straight away or store in the fridge, in an airtight container, for up to 3 days.

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DISCLAIMER: The information provided on this website is not intended to replace any information provided by a qualified health care professional and should be considered general educational information only. 

I strongly recommend consulting a registered nutritionist/dietician/medical practitioner.

* The low FODMAP diet has been shown to reduce symptoms in ~80% of IBS sufferers, so, unfortunately, it won't help 20%, but you also won't know unless you try. 

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