This is a low-FODMAP Chinese Asian stir fry recipe for mixed vegetables that is easy, quick and always delicious. This is a super accompaniment to any low-FODMAP meal, or add some firm tofu for a great vegan low-FODMAP supper.
You may also love:
- low-FODMAP Beef and Noodle Stir-fry,
- low-FODMAP Sweet and Sour Chicken,
- low-FODMAP Pineappple Chicken Stir Fry
- low-FODMAP Balsamic Grilled Vegetables
- low-FODMAP Glazed Carrots.
Or peruse my blog for over 300 more low-FODMAP recipes. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP Vegetable Stir-fry; Gluten-free, Vegan
Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients
Serves 4
Prep time: 25 min
Ingredients
- 1 tablespoon oil (onion or garlic infused if desired)
- ½ cups broccoli florets (heads only)
- 1 tablespoon water
- 1 cup julienned carrots
- ¼ cup (40 g) chopped celery
- 10 g is one low-FODMAP serving, however if you are sensitive to celery, feel free to reduce amount or omit it
- ½ cup sliced water chesnuts
- ½ cup bamboo shoots
- 1 teaspoon minced fresh ginger
- 3 tablespoons soy sauce (gluten-free, low-sodium, optional)
- 3 tablespoons low-FODMAP vegetable stock or chicken stock for non-vegan version
- Check out my low-FODMAP Happy Soup base for a simple staple for your pantry
- 1 teaspoon cornstarch or potato starch
- green scallion tips or toasted sesame seeds for garnish (optional)
Directions
- Heat wok or large saute pan over medium heat and add the oil
- Once oil is warmed, decrease heat to medium-low and add the broccoli and water
- Stir-fry for 1 minute or until broccoli is bright green.
- Add carrots, water chestnuts, celery, bamboo shoots and ginger
- Stir-fry for 1 to 2 minutes or until slightly tender
- In separate small bowl, combine the soy sauce, broth and starch; mix well to dissolve
- Add to pan and stir-fry for about 1 minute until vegetables done to your taste
- Garnish with sesame seeds or scallions
- Serve with rice and your favorite low-FODMAP main course- like this low-FODMAP braised brisket, or this low-FODMAP sweet and sour chicken!
8 Responses
Made this for work lunches, it was delicious! Sauce is simple yet light and packed with flavor.
That’s great news Katie! We are so pleased you love the stir-fry. Thank you for sharing.
This recipe is not LOW FODMAP. According to the Monash University study, celery is considered low FODMAP when only 2 inches of 1 stalk is consumed. A quarter cup is a lot, i would be too scared to get a second helping of this dish. Also broccoli should be only a quarter cup to be low FODMAP, half a cup is way to much. It seems to me that the key to this recipe is to fill up on large amounts of rice because your risking a lot with some of the veggies.
Dear Anonymous. You are NOT reading the recipe right. It says it serves 4. So its saying that you would be eating 1/16 cup of celery not 1/4! Its also saying you would be eating 1/8 of a cup of broccoli. So the recipe is low-FODMAP! I love Dr. Pauls’ recipes. She has changed my life. I saw her at a conference a few years and she is an expert on FODMAPS.
Caroline,
Lovely to hear from you and we are absolutely touched by your feedback! Stay in touch 🙂
Thanks for your feedback Anonymous,
We are glad to see you are aware that portion sizes matter in the low-FODMAP diet. So, more than one portion can definitely result in a high-FODMAP serving. That is why the top of this recipe specifically states the recipe serves 4 (consume 1/4 of the dish per low-FODMAP serving).
To clarify further, Monash tells us 10 grams of celery and 3/4 cup (75 grams) of broccoli heads are one low-FODMAP serving. To help others, we did add some information about celery to this recipe.
Thank you for reaching out!
great recipe!
Easy to make, tasty and love knowing I can have water chestnuts! I missed all these flavors for so long!!
Hi Fodmapper!
Welcome and thank you 🙂
Can we suggest taking a look at our COOKBOOK available in the US, Canada, UK and Australia? It may also be a great asset to you!!
THE LOW-FODMAP IBS SOLUTION PLAN & COOKBOOK will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! It also has a meal plan, grocery list and many more tips. Click here for details on the BEST low-FODMAP book available 🙂
Please stay in touch with us, so happy you enjoyed the recipe.