Low FODMAP Asian Vegetable Stir-Fry
Colorful crisp-tender vegetables in a savory ginger sauce. A versatile side dish or light main that pairs perfectly with any protein.
Instructions
- 1
Heat oil in a large wok or pan over medium-high heat.
- 2
Add broccoli and water. Stir-fry for 1 minute until broccoli is bright green.
- 3
Add carrots, water chestnuts, bamboo shoots, and ginger.
- 4
Stir-fry for 1-2 minutes until vegetables are crisp-tender.
- 5
In a small bowl, whisk together tamari, stock, and cornstarch until cornstarch dissolves.
- 6
Pour sauce into the wok and stir-fry for about 1 minute until sauce thickens and coats vegetables.
- 7
Serve immediately, garnished with sesame seeds if desired.
FODMAP Notes
Broccoli florets (not stalks) are lower in FODMAPs - stick to 1/2 cup per serving. Canned bamboo shoots (1/3 cup) and water chestnuts (1/2 cup) are low FODMAP at listed portions. Uses onion-free stock.
Tips
- 💡 Add cooked chicken, shrimp, or crispy tofu for protein
- 💡 Serve over steamed rice or rice noodles
- 💡 Use broccoli heads only - stalks are higher in FODMAPs
- 💡 Top with toasted almonds or sesame seeds
Recipe Notes
This classic stir-fry is endlessly versatile. Serve it as a side dish with any protein, or add tofu or shrimp for a complete meal. The key is cooking quickly over high heat to keep vegetables crisp.
Substitutions
- Vegetables: Bok choy, bell peppers, or green beans
- Stock: Chicken stock works equally well
- Protein Add-ins: Chicken, shrimp, tofu, or tempeh
Storage
- Best Fresh: Serve immediately for best texture
- Refrigerator: Keeps 2-3 days
- Reheating: Quick reheat in wok or microwave
FODMAP Stacking Note
One serving is low FODMAP when following the portion sizes listed. Use only broccoli florets (not stalks) and stick to the amounts of bamboo shoots and water chestnuts specified.
Related Recipes
- Low FODMAP Beef Stir-Fry
- Low FODMAP Sesame Ginger Tempeh Stir-Fry
- Low FODMAP Fried Rice