Low-FODMAP veggie stir fry with broccoli, bell pepper, parsnip, carrot, brown rice, ginger, and wasabi-ginger sauce. This flavor-packed clean dinner recipe is easy to prepare in less than 30 minutes.
I acknowledge that this is the least sexy title for a recipe ever! I promise it tastes much sexier than it sounds.
You may be wondering what the hell a FODMAP is and how it relates to you.
The quick version is FODMAPs are Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols.
These are short chain carbohydrates and sugar alcohols found in natural whole foods, and can be difficult for some people to digest (particularly those with Irritable Bowel Syndrome).
Foods that are high in FODMAPs (see the full chart of high and low-FODMAP foods here) can cause painful symptoms such as gas, bloating, distention, fatigue, and irregular bowel movements.
Those who have digestive issues typically find relief in lowering their intake of high-FODMAP foods.
If this sounds relatable to you, I encourage you to keep read My Journey with Gut Health, because learning about FODMAPs legit changed my life.
Okay, so that’s the very basic jist on FODMAPs.
Because I’m sensitive to high-FODMAP foods, particularly onions and garlic, I’ve been making all my meals without them.
At first, I thought food would be completely void of flavor without onions and garlic (especially my much coveted stir fry), but such is not the case.
I’ve been able to adjust easily, and I simply use other ingredients that are big on flavor to replace them.
Which brings us to this recipe!
The idea behind this stir fry is super simple.
It’s an easy-to-prepare squeaky clean meal that I intentionally designed to be low-FODMAP. Most stir fry recipes include onions, garlic, and soy (because: delicious), but you’d be surprised how tasty stir fry can be without them!
My choice replacement for garlic has been ginger.
I love big flavor…something to make my veggies sing, and for me, ginger does the trick.
Plus, ginger is very soothing on your digestive system, making it a double win. My choice replacement for soy?
Coconut aminos. Coconut aminos yield a very similar flavor, and the combo of ginger and coconut aminos in stir fry is an instant win.
Not only is this version of stir fry easier on my belly, but I find it so easy to prepare at a moment’s notice. In fact, I make it for lunch all the time!
I find many people use store-bought sauces, such as teriyaki, szechuan, etc, for their stir fry, but simply eliminating the use of these sauces makes the meal far more nutritious!
Periodically, I make a big batch of wasabi sauce to drizzle over meals like this, as I’m all about tang and heat.
The sauce is certainly not necessary, especially if you enjoy your food on the milder side, but I love it for stepping up the flavor profile to keep things fiery.
Simply cook up some rice, sauté the veggies, whip up a tasty wasabi sauce (if you so choose), and you have yourself a filling meal that will make you feel like a million bucks.
If you’d like to add animal protein, go for it!
If you’re not sensitive to beans and want to keep this vegetarian, garbanzo or black beans would be a great addition for more protein.
Also check out my 46 Low-FODMAP Dinner Recipes!
Low-FODMAP Veggie Stir Fry
Ingredients
Low-FODMAP Veggie Stir Fry
- 2 Tbsp olive oil or coconut oil
- 2 medium carrots peeled and chopped
- 1 large parsnip peeled and chopped
- 1 large crown broccoli chopped into florets
- 1 medium red bell pepper cored and chopped
- 2 teaspoons fresh ginger peeled and chopped
- 2 Tbsp coconut aminos to taste(http://amzn.to/2q8L99h)
- sea salt to taste
Wasabi-Ginger Sauce:
- 1/4 cup grapeseed or olive oil
- 2 tsp tahini
- 1 Tbsp rice vinegar
- 2 Tbsp liquid aminos or coconut aminos
- 2 tsp pure maple syrup
- 1 teaspoon fresh ginger peeled and grated
- 1 to 2 teaspoons wasabi paste to taste
- 1/4 teaspoon sea salt to taste
Instructions
Wasabi-Ginger Sauce:
- Add the ingredients for the wasabi-ginger sauce to a small blender and blend until creamy and well-combined. Refrigerate until ready to use.
Prepare the Stiry Fry:
- Heat the olive oil in a large skillet over medium-high. Add the chopped carrots and parsnip. Cover and cook, stirring occasionally, 2 minutes.
- Add broccoli and bell pepper and stir well. Cover and cook, stirring occasionally, until vegetables have softened and begin turning golden-brown, about 8 minutes. Add the ginger and coconut aminos and stir well. Continue cooking until ginger is fragrant, about 2 minutes.
- Serve veggie stir fry over cooked brown rice with a drizzle of wasabi-ginger sauce.
I enjoyed this recipe but my informations says that wasabi paste is high fodmap. Can you clarify for me please.
Thanks
Hi Sarah, when eating a low-FODMAP diet, your total intake of FODMAPS is what is the most important, not whether or not a food itself is high/low-fodmap. Fodmap tolerance varies greatly from individual to individual so I would base it on what you think works best for you. The whole time I ate low-FODMAP, a small amount of wasabi was just fine for me, but if you’re experiencing severe gut issues it may not be worth it to chance it. Hope this helps!
I made this recipe without the wasabi paste (I forgot to buy it at the supermarket!), but it was still absolutely delicious and very easy to make and quick to cook! Will try it with Wasabi next time 🙂
So happy you like it even without the wasabi! That’s great information for those who don’t enjoy the flavor/spice of wasabi, too! 🙂 xo
AND WHAT ARE THE CALORIES AND CARBS IN THIS?!!?!?!
HELL-FUCKING-O?!
Are you serious with this comment?
Gotta love the internet 😉 xo
But but but, broccoli is not low fodmap ?
It becomes high FODMAP after a certain amount. So long as you don’t eat a ton of it in one sitting, it’s fine 😀
This sauce is amazing. Made it twice, once for a meal and then for guests the next day as it was so good!!!
I’m so happy to hear it, Kathleen! Thank you for letting me know! 😀 xo
I think it’s awesome that you are developing low FODMAP recipes because I think they’re pretty hard to come by. I had a reader email me recently saying how she’s been eating this way. Now I have somewhere to refer her for ideas! 🙂
I’m glad you explained the fodmap – I’ve seen it used but did not really know what it meant! Unsexy title or not, it looks delicious!!
That wasabi ginger sauce sounds amazing! I always see the coconut aminos at Trader Joe’s but never get them for fear of adding coconut flavor to everything- what are your thoughts on them?
Thanks, Medha! I find the coconut flavor in coconut aminos to be super mild, so I wouldn’t be too concerned about it. To me, it tastes fairly close to low-sodium soy sauce – more tangy and salty than anything else 😉 Hope you give it a try!