Low FODMAP Mock Duck - Vegan and Gluten Free

Low FODMAP Mock Duck - Vegan and Gluten Free

This Low FODMAP version of my mock duck recipe is suitable for the FODMAP Elimination phase.  If you have onion infused oil to hand, frying with that would be a nice flavour addition, but these are delicious as is. 

Total time: 45 mins to 1 hour
Serves: 4

Ingredients:

2 blocks firm tofu
150ml water

1 red bell pepper, diced
1 large carrot, diced
3-4 tbsp gluten free flour

Optional braising/sweet and sour sauce ingredients:

2 tbsp cornstarch
4 tbsp tamari
2 tbsp sugar or mirin
3 tbsp rice vinegar
1 tbsp cooking sake (optional)
3 tbsp water

To make the mock duck:

Using an immersion blender, blend the tofu and water until mostly smooth (a bit of leftover texture is fine). Add the pepper, carrot, and gluten free flour, and knead well - add more flour if needed, the texture should be like a dough, and easy to shape.  You can make these as large or small as you like, but I usually opt for about two tablespoons per patty. Press into shape in your hand and fry for about three minutes per side on medium heat, or until golden brown and crispy.

You can enjoy as is, with some tamari for a dipping sauce, or, you can take it a step further with the sweet and sour sauce as shown in the second photo.

To make the sauce:

In a bowl, combine the corn flour with the water, adding one tbsp of water at a time and mix well until smooth. Then add the remaining ingredients.  When the mock duck are finished, lay half of them back in the hot frying pan. Pour half the sauce over the top, and swirl around so each piece of mock duck is coated. Keeping the heat on, flip each piece over as the sauce thickens so both sides are coated. Serve warm.