Low FODMAP Stovetop Easy

Low FODMAP Sesame Ginger Tempeh Stir-Fry

Nutty tempeh with colorful vegetables in a caramelized sesame ginger sauce. A protein-packed vegan stir-fry thats satisfying and flavorful.

Prep Time
10m
Cook Time
25m
Total Time
35m
Servings
4
Low FODMAP Sesame Ginger Tempeh Stir-Fry

Instructions

  1. 1

    Heat 1 tablespoon olive oil in a large skillet over medium heat.

  2. 2

    Add tempeh pieces and cook 5-10 minutes, flipping to brown both sides.

  3. 3

    Spoon 2 tablespoons of the sesame ginger dressing into the pan. Cook until tempeh is coated and sauce begins to caramelize, about 5 minutes.

  4. 4

    Transfer tempeh to a covered dish and set aside.

  5. 5

    Heat remaining 1 tablespoon oil in the skillet. Add carrots, broccoli, and green beans.

  6. 6

    Add water if needed to help cook vegetables. Cook about 5 minutes until crisp-tender.

  7. 7

    Drain any excess water from the pan.

  8. 8

    Return tempeh to the pan and add remaining dressing.

  9. 9

    Cook, stirring, until sauce thickens and coats everything, about 5 minutes.

  10. 10

    Serve over steamed rice.

FODMAP Notes

Tempeh is low FODMAP at 4 oz (112g) per serving - fermentation removes the FODMAPs found in whole soybeans. Choose tempeh without added garlic or onion seasonings. Use broccoli florets only (not stalks). Green beans are low FODMAP.

Tips

  • 💡 Check tempeh ingredients - some brands add garlic or onion
  • 💡 Press tempeh before cooking for firmer texture
  • 💡 Make your own sesame ginger dressing with garlic-infused oil
  • 💡 Let sauce caramelize for deeper flavor
#dinner #asian #vegan #vegetarian #tempeh #stir-fry #high-protein #gluten-free #dairy-free

Recipe Notes

Tempeh is a fantastic plant-based protein that’s actually low FODMAP thanks to the fermentation process. This stir-fry showcases its nutty flavor with a sweet and savory sesame ginger glaze.

Substitutions

  • Protein: Firm tofu or chicken
  • Vegetables: Bok choy, zucchini, or bell peppers
  • Sauce: Make your own with sesame oil, ginger, maple syrup, and soy sauce

Storage

  • Refrigerator: Keeps 3-4 days
  • Reheating: Reheat in a pan with a splash of water

FODMAP Stacking Note

One serving provides 4 oz tempeh which is one low FODMAP serving. Use broccoli florets only and stick to portions listed.

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