Low FODMAP Teriyaki-style stirfry
Perfect for a weeknight meal, this Low FODMAP stirfry is a no fuss quick and easy dinner. This is also one of my favourite leftover lunches to take to work, as you can make as many portions of this meal as you want, and it re-heats really well.
Back when I was still suffering gut-related symptoms and just starting out on the Low FODMAP diet, this was one of my go-to meals, especially to take to work. I never found it to make me feel overly full and bloated, or give me any gut-related symptoms whatsoever for that matter.
Beansprouts, water chestnuts and bamboo shoots
You pretty much cannot find a combination as great as this for Low FODMAP meals. This trio is fantastic for bulking up stirfries as you can pretty much eat as much as you want of them. Not only that, but they are super cheap and as you can buy them canned they keep forever, so are excellent backups to keep in your cupboard for a last-minute meal!
Low FODMAP vegetables
Stirfries are superbly versatile, as almost any combination of vegetables can work well! For a normal stirfry where you can eat whatever you like, this makes them super easy. However, on the Low FODMAP diet, you obviously need to plan a little bit and think about which vegetables stack FODMAP-wise, and subesquently which serving sizes you can have. Of course, for your sakes it is easier just to follow our recipe (which you probably will, why else would you be searching for a recipe?) as we have already picked vegetables that don’t stack and worked everything out for you! Plus they make for a colourful, delicious stirfry!
Keeping it low carb
This meal is naturally really low in carbs. You can definitely eat this stirfry exactly as is. This is perfect if you’re looking to keep the calories a little lower, or just want a lighter meal in general.
However, I generally like to bulk it up with a portion of rice-noodles or even just plain rice. If you want to do that then just cook as many portions of the carb as you need for the rest of the stirfry- bearing in mind that the stirfry will obviously go further if you’re adding carbs in!
The perfect re-introduction meal
If you’re not sensitive to fructans, or have tested your tolerance to egg noodles, then they also work great in this meal. But this does stop the meal being Low FODMAP, and therefore not suitable for the Low FODMAP phase of the diet. This was however the meal I chose to re-introduce egg noodles with, since the rest of it is so low FODMAP it is a perfect re-introduction meal! For more information on safe recommended serving sizes by Monash, check out their FODMAP App to make sure you stick to their limits!
Check out some of our other Low FODMAP recipes
If you’re looking for more inspiration to help you through the Low FODMAP diet, why not check out our other quick and easy recipes for every occasion!
If you’re looking for more information about the low FODMAP diet, what it is and what to think about for each phase, check out our All About FODMAPs section, containing loads of information to help guide you through the Low FODMAP diet!
Low FODMAP Teriyaki-style stirfry
- 60 grams soy sauce
- 1/2 tsp sesame seed oil
- 1/2 tsp rice vinegar
- 1 tbsp maple syrup
- 1 inch fresh grated ginger
- 180 mls water
- 1/4 Low FODMAP chicken stock cube
- 1 tbsp cornstarch
- 2 tbsp water
- 2 medium carrots
- 100 grams zucchini
- 100 grams red pepper
- 300 grams steak
- 200 grams beansprouts (fresh or canned)
- 140 grams water chestnuts (drained weight)
- 140 grams bamboo shoots (drained weight)
- 1 tbsp cooking oil
For the sauce
- Make a "slurry" of the corn starch and water in a mug, set aside for later.
- Pour the rest of the sauce ingredients into a saucepan and heat over medium heat until simmering.
- Once the sauce is simmering, pour in half the corn starch mixture and whisk until the sauce has thickened. If the sauce doesn't thicken enough, add more of the mixture. Once the sauce is thick enough to your liking, take it off the heat and set aside until the rest of the stirfry is ready.
- Pour the sauce over the stirfry and mix it in.
To make the stirfry
- Cut the zucchini, carrot, red pepper and steak into strips.
- Add the oil to a frying pan, and set to a medium heat.
- Fry the carrots 3-4 minutes or until starting to soften.
- Push the carrots to to the side and add in the steak. Fry until browned.
- Add in the zucchini and red pepper. Fry for 1-2 minutes.
- Add in the bamboo shoots, water chestnuts and beansprouts. Mix it around to distribute it evenly. Pour over the stirfry sauce and let all the ingredients cook for another minute to warm through.
- Serve with your choice of carbs such as rice or rice noodles.