Serving Idea: Baked Madras Tofu Bowl

“This colourful dish involves a few different elements that can be made and served straight away, or stored in separate containers and assembled at a picnic or function. It will easily serve 4 people as a complete meal, or more if being served alongside other dishes.”
Rachel Mason - guest recipe developer

Baked Tofu Madras Bowl

Serves: 5+


1 jar of SOME Foods Southern Indian Madras
1/2 cup coconut yogurt or canned coconut milk
640g firm tofu, drained and patted dry and cubed
240g Kent pumpkin, cubed
1 small-medium eggplant, cubed (about 300g)
2 cups lettuce, washed and chopped (about 70g)
2 cups green beans, washed and chopped (approx 24 beans)
1 cup fresh coriander, washed and chopped
1 tsp olive oil
1 lime
2 large tomatoes, or 2 cups mixed cherry tomatoes, roughly chopped
1 small cucumber, roughly chopped
2 medium carrots, grated
1/4 teaspoon cumin seeds
Pinch of salt
White sesame seeds and fresh red chilli to serve


Preheat the oven to 180°C fan-forced (or 200°C for a conventional oven).

Place cubed tofu, pumpkin and eggplant in a baking dish and cover with 3/4 of the jar of Southern Indian madras sauce. Mix through. Put in to the oven and bake for about 40 minutes, or until pumpkin and eggplant are cooked through.

Put the lettuce, beans, coriander, olive oil and the juice of 1/2 a lime into a bowl. Mix through.

In a separate bowl, mix the tomatoes, cucumber, carrot, cumin seeds, juice of 1/2 a lime and a pinch of salt.

To make the serving sauce, take the remaining 1/4 jar of Southern Indian Madras sauce and mix with coconut yogurt or coconut milk.

To assemble the meal, share out each of the above elements into 4 bowls. Drizzle with the serving sauce and sprinkle with sesame seeds and fresh chilli.


Based on the recommended portion sizes of individual ingredients in the Monash University Low FODMAP Diet app at the time of publication, this recipe should be low FODMAP provided that the recommended serving size for this recipe is not exceeded.

This recipe was created by Rachel Mason from Flora and Flow. Rachel is a nutrition student and follower of the low FODMAP diet. She enjoys the challenge of creating recipes that are colourful, nutritional and appropriate for people with special dietary requirements.


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