In all my years of cooking, I never expected that a vegan tofu arancini recipe, featuring leftovers of rice and stale bread, would be the best way I could be of service, but these are very strange times.
Hopefully, if you're reading this at some point in the future then you'll accept it in the spirit of loving your leftovers and not think twice about it. The scary truth is that as I write, a recipe comprised of odds and ends and pantry staples may be all that stands between you and hunger.
Many people the world over are in crisis on a scale the likes of which they've never known before. Restricted access to food, limited budgets and loss of income, panic buying and stockpiling, lack of practical support for the vulnerable and government-imposed quarantine are rapidly changing the face of how we cook, eat and live.
Growing up in a low money household means I have a strong aversion to food waste coded into my DNA. Right now relying on these lifelong habits and hard-learned skills come as a matter of necessity rather than pride.
If you're just starting to cook from scratch, struggling to balance your IBS with the foods you have available or looking for recipe inspiration for using up whatever is lurking in the back of the cupboard then please reach out. I'll be happy to help with as many suggestions, ingredient swaps or ideas as I can come up with.
In times such as these, avoiding hunger whenever possible and working with what's available is crucial. You may need to stop, postpone and revisit your low FODMAP diet at a later stage once you're in a better place to do so. Just be prepared for the possibility of flare-ups if you find yourself needing to temporarily reintroduce multiple high FODMAP foods back into your diet over a short space of time.
Please don't be disheartened if you do need to take a break. A quick elimination reset of 1-2 weeks should be enough to get you on your way again when you're ready. You still have the knowledge you've learned so far. You don't need to start right at the beginning with a full elimination and you haven't "undone" all your efforts this far.
This recipe in itself is naturally very forgiving and can withstand a fair few changes before it morphs into something unrecognisable or inedible. I've also created a stay safe, stay home playlist over on YouTube which you may find useful. Whilst the majority of these videos were not made with our current situation in mind I've gathered together stuff from the archives that I think will be of most help to you right now. The new playlist contains everything from homemade pantry staples and simple recipes with easy swaps to self-care rituals and discussing food waste.
Hoping you stay safe and well my friends,
virtual air hugs, Michelle xoxo
P.S. If you happen to be, like me, one of the fortunate ones who are not facing major lack or lifestyle changes then the only thing I have to ask of you is to be kind. Firstly to yourself, your mental and physical health and of course to your loved ones, but also the nameless few and far between that you might encounter whilst you're out and about. People behave differently when they are scared and although we are all very much in this together we're also each struggling with our fears and issues. We all handle things differently and sometimes that results in lashing out or acting in ways we would never usually dream of. Be kind, show patience and stay safe.
Recipe FAQ's
Can I make these gluten-free?
Yes. I've used sourdough bread in this recipe as I bake it myself and due to the long fermentation time, it's considered low FODMAP. If you need to swap this for gluten-free bread then be aware that this will likely increase the FOS and GOS content of the recipe, possibly beyond what is considered low FODMAP. Double-check the Monash app to see if your brand of GF bread and the FODMAPs it contains are listed.
If using smoked tofu then double-check to see if soy sauce has been used in the flavourings.
Can I fry/air-fry instead of baking?
I didn't have much success when I attempted to shallow fry these risotto balls. The arancini just didn't hold together properly as I turned them in the pan. They also became very greasy as they broke apart and soaked up the oil.
Arancini are traditionally deep-fried but as I don't use this method of cooking I can't say if deep frying would work for this particular recipe.
You may be able to cook these in the air-fryer but as I don't use one I can't say how well it would work or how long they would need to cook through. If you do manage to cook these in an air fryer then please let us know in the comments below how they turned out.
How do I stop the tofu arancini from falling apart?
Firstly, these do need to be handled with care. They are not the equivalent of a meatball style product and can easily break apart. Arancini should be crispy on the outside but soft and chewy on the inside. You don't want the mixture to be overly dry or stiff.
Making sure the rice is well cooked is the best place to start. Short-grain rice is naturally stickier but you can use long-grain rice if it's cooked thoroughly. Refrigerating the rice overnight also helps it to firm up which is why leftover rice is great for this recipe.
If you do omit any of the wet ingredients try to replace them with something of a similar texture. E.g swap tomato puree for ketchup or the flax egg for chia or egg replacer. This will help retain the stickiness when you bring the mixture together in the food processor.
Baking rather than frying these was also the best way I found to stop them from falling apart. Allowing them to bake for 15 minutes before attempting to turn them helped to firm them up slightly. You still need to use a light touch when turning them over.
Can I make arancini from leftover risotto?
Yes. This is how arancini are often made. The main thing you need to be mindful of on a low FODMAP diet however is what you originally added to the risotto. This recipe as written already contains 1 portion of fructans and ¾ portion of GOS per serving. To avoid the effects of FODMAP stacking you would need to begin with a fructan and GOS free risotto recipe.
What can I serve these with to keep it low FODMAP?
These tofu arancini contain decent amounts of protein and are quite filling. In a pinch (or a pandemic) they could be considered a light meal in themselves. I like to serve mine with a simple sauce and salad. We served ours with tomato salsa on a bed of rocket leaves. If you prefer something hot then you can blend the salsa into a thick sauce and heat it in a pan to create a quick, DIY marinara.
Due to the recent changes to the recommended serving size and FODMAP content of tomatoes then choose vine, common or cherry to make your salsa as these are fructose-containing. Plum/Roma tomatoes are now considered fructan containing, which could potentially stack with the other sources of fructans in this recipe.
Can I freeze these?
Yes, you can freeze these risotto balls. These will last a few days in the fridge. If you're planning on keeping them in the fridge before eating then I recommend you store them right after shaping, before rolling them in the ground almonds. You can then roll them in the almond mixture just before cooking. This will help to stop the coating from going soggy and give you a crispy finish once they're baked.
To freeze the arancini you should prepare and cook them completely first. You can then allow them to cool before storing them in a freezer-safe container for up to 3 months. Allow the arancini to defrost overnight in the fridge before reheating. Reheat in a preheated oven at 180 C / 350 F / Gas 4 for 25 mins or until fully heated through to the centre. Always make sure that rice products are reheated to a core temperature of at least 74 C / 165 F to ensure they meet food safety guidelines. A food-safe kitchen thermometer is the best way to check the internal temperature of food.
Cooks Notes
This recipe is designed to be very forgiving. In the recipe card below I've listed a number of the substitutions you can make to the ingredients without completely altering the recipe. Further changes are listed with their FODMAP notes below.
As long as the final result is a sticky, rough dough that will hold together in a ball when handled and cooked then you can substitute with whatever you have to hand. Be mindful to keep your swaps in line with Monash FODMAP safe portions and/or your FODMAP tolerances.
FODMAP Notes
Recipe updated April 2022 to reflect the changes to recommended low FODMAP serving sizes and FODMAP type of firm tofu and tomato puree/paste.
FODMAP Servings
As written this recipe is low FODMAP at ½ serving. One single serving of this recipe contains approx:
- 1 Fructan serving - 60g tofu = <½ serving + 1 tablespoon tomato puree = ½ serving + dijon mustard = trace
- ¾ GOS servings - ½ tablespoon flaxseeds = ½ serving + 5g ground almonds = ¼ serving
- 0 Mannitol
- 0 Sorbitol
- 0 Fructose
- 0 Lactose - All my recipes are vegan and therefore free from dairy and lactose. Yay!
* Always refer to the Monash app for current safe serves and FODMAP categorisations.
FODMAP Ingredient Notes
- Sourdough bread: Sourdough bread, in my opinion, is one of the most confusing foods on a low FODMAP diet. The FODMAP content and safe serving of true sourdough depend on the type of flour and even the country of origin. To make things even more confusing lots of bread marketed as sourdough is not. Some sourdough style bread has vinegar added to create the classic sourdough taste. This means they have not undergone the long fermentation process that ensures the fructans have been broken down to safe levels. When buying sourdough I recommend referring to the Monash app for guidance. You can also look for bread made without souring agents. Those varieties that make a point of being labelled as slow risen are also a safer bet. If you plan on making your own you should look for a traditional recipe using a starter culture with a long proofing time.
- Tofu: Firm, drained tofu has a low FODMAP serving of 170g. In a recent update to the Monash app, tofu has been retested and listed as containing fructans. It quickly becomes moderate for fructans in portions of 175g and high for fructans at 205g. Previously it had no upper limit or FODMAPs specified. Be mindful that older tofu recipes may have serving sizes based on the previous FODMAP limits. Choose a firm or very firm variety and press and drain out the water thoroughly before use. The water within tofu is the major source of the Oligos. Many people who feel that they don't tolerate tofu may find that thoroughly pressed tofu is more agreeable.
- Tomato puree/paste: Low FODMAP serving of 28g or 2 Tbsps. The FODMAP content of tomato puree was changed in the 2022 Monash app update. It is now listed as moderate for FOS (fructans) in servings of 81g and high for FOS at 85g. Previously no excess FODMAPs were listed.
FODMAP substitutions
Please bear in mind the effects of FODMAP stacking and the overall FODMAP content of your ingredients when making substitutions. Always refer to the Monash app for current guidelines. To make it easier to calculate your FODMAPs try to substitute them with items that contain the same FODMAP types.
Some of the basic swaps you can make will have the following effect on the FODMAP content of the recipe:
- Switching sourdough for FODMAP safe bread will likely increase the amount of fructans and possibly GOS. As this recipe already contains one full portion of fructans this swap could potentially trigger FODMAP stacking.
- Changing the flax egg for chia or egg replacer will decrease the amount of GOS.
- Swapping rice for quinoa at the quantities listed will not have a significant effect but very large servings of cooked quinoa >500g contain fructans and GOS.
- Using plain tofu in place of smoked shouldn't have any effect. If tofu is not available then you could try substituting it with a low FODMAP portion of beans or lentils. Depending on what you use there will likely be an increase in fructans, GOS or both.
- If you don't have nutritional yeast you can try switching it for a low FODMAP finely grated vegan parmesan. If that's not available then you can use extra ground almonds but this will increase the GOS content of the recipe.
- Switching the tomato puree/paste for any of the recommended sauces will likely increase fructose.
- If ground almonds are not available then you can use a low FODMAP plain/all-purpose flour for the coating. I would personally recommend using fine cornmeal/polenta to create a crispy crumb.
Free From
- Garlic Free
- Gluten Free options
- Oil Free
- Onion Free
- Peanut Free
- Sesame Free
- Wheat Free options
- Mannitol free
- Sorbitol free
- Fructose free
- Lactose free
Please always double-check your ingredients to ensure your products, brands and version is "free-from" if required. Where we list free from FODMAPs please be aware we are referring to free from excess FODMAPs as defined by low/high FODMAP limits in the Monash app and not a true allergy-safe definition of "free-from". Most plant foods will still contain some level of FODMAPs but in amounts that are considered to be tolerable for most people on the low FODMAP diet.
Shopping Tips
- Taifun organic smoked tofu (200g). One of my favourite brands with a deep, smoky, umami flavour. I've never seen this available in the supermarkets and usually buy it locally at my health food store.
- Engevita nutritional yeast with B12 (100 g). If you use this regularly it works out better value to buy it in bulk packs online rather than individually. If you've never used it before or prefer not to buy it in bulk then start off with a single packs.
- SCHAR gluten-free panini rolls (225g) Also available in the free-from aisle at most major supermarkets and Co-op.
* We use affiliate links here to help support our work. Purchasing through these links does not affect your consumer rights or the price you pay but may result in The Irritable Vegan receiving a small commission payment. We thank you for supporting us in this way whilst you shop.
Recipe
Vegan Tofu Arancini
AFFILIATE DISCLAIMER
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Equipment
- Box grater
- Food processor
Cook mode
Ingredients
- 70 g stale sourdough bread - Split into 50 g + 20 g. Sub with low FODMAP, gluten-free bread if required
- 1 tablespoon ground flaxseed - Sub with ground chia seeds or egg replacer if preferred
- 3 tablespoon water
- 230 g cooked rice - Sub with quinoa if preferred
- 120 g smoked firm tofu - Sub with plain, firm tofu if preferred
- 3 tablespoon nutritional yeast - Split into 2 tablespoon + 1 Tbsp
- 1 teaspoon dried mixed herbs - I used Italian mix without garlic or onion
- salt
- pepper
- 2 tablespoon tomato puree/paste - Sub with ketchup, BBQ sauce, balsamic vinegar or a sundried tomato if required
- 1 tablespoon mustard - Any kind, I used Dijon
- 10 g ground almonds or any low FODMAP flour
Instructions
- Preheat the oven to 180 ℃/350 ℉/Gas 4
- Blitz 70 g stale sourdough bread in a food processor until it reduces to breadcrumbs.
- To create a flax "egg" place 1 Tbsp ground flaxseed in a small bowl. Pour over 3 Tbsp water and set aside for 3-5 minutes until the mixture thickens.
- Press 120 g smoked firm tofu to remove as much liquid as possible then grate into shreds using a box grater or food processor.
- Put 230 g cooked rice, tofu and 50g of the breadcrumbs into the food processor. Add 2 tablespoon of nutritional yeast, 1 tsp dried mixed herbs, salt and pepper.
- To bind the mixture together add the flax egg, 2 Tbsp tomato puree/paste, and 1 Tbsp mustard. Blend until the wet and dry ingredients come together to form a rough, sticky dough.
- In a small bowl, combine the remaining 20g of breadcrumbs, 10 g ground almonds or any low FODMAP flour, 1 tablespoon nutritional yeast and black pepper. Stir well to mix thoroughly together and sprinkle evenly onto a flat side plate.
- Scoop out the rice mixture, one heaped tablespoon at a time and lightly shape into balls between your hands. Place them to one side on a plate or baking tray. You should get between 12 - 14 balls depending on size. If you prefer you can flatten the mixture out into 4 burger style patties instead.
- Once you've used up all the mixture roll each ball or patty in the breadcrumb mixture until fully coated.
- Place onto a non-stick mat or lightly oiled baking tray. Leave enough room around each so you can turn them with tongs. Bake in the centre of the oven for 30 minutes, turning carefully, halfway through cooking so they are browned evenly on each side.
- Serve with a simple tomato salsa or marinara sauce.
Recipe Video
Notes
- 1 cup = 250 ml
- 1 tablespoon = 15 ml
- 1 teaspoon = 5 ml
Recipe Video
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