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Homemade Low-FODMAP Veggie Stir Fry with Wasabi-Ginger Sauce photo
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Low-FODMAP Veggie Stir Fry with Wasabi-Ginger Sauce

This Low-FODMAP Veggie Stir Fry is bursting with flavor! A quick, nutritious meal featuring vibrant veggies and a zesty wasabi-ginger sauce.
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Servings: 4 servings

Ingredients

For the Stir Fry:

  • 2 tablespoons 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 tablespoons coconut aminos to taste

For the Wasabi-Ginger Sauce:

  • 1/4 cup grapeseed or olive oil
  • 2 teaspoons tahini
  • 1 tablespoon rice vinegar
  • 2 tablespoons liquid aminos or coconut aminos
  • 2 teaspoons 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

Instructions:

  • Step 1: Prepare Your Vegetables - Start by washing and peeling your carrots and parsnip. Chop them into bite-sized pieces along with the broccoli and red bell pepper. Remember to keep the broccoli florets uniform in size for even cooking.
  • Step 2: Heat the Oil - In a wok or large skillet, heat 2 tablespoons of olive oil or coconut oil over medium-high heat. Allow the oil to get hot but not smoking.
  • Step 3: Stir-Fry the Veggies - Add the chopped carrots, parsnip, and broccoli to the pan. Stir-fry for about 4-5 minutes until they start to soften. Then, add the red bell pepper and ginger. Continue to cook for another 2-3 minutes until all the vegetables are tender-crisp.
  • Step 4: Make the Wasabi-Ginger Sauce - In a small bowl, whisk together the grapeseed or olive oil, tahini, rice vinegar, coconut aminos, maple syrup, grated ginger, wasabi paste, and sea salt. Taste and adjust the seasoning to your liking.
  • Step 5: Combine and Serve - Pour the wasabi-ginger sauce over the stir-fried veggies. Toss everything together until the vegetables are well coated. Cook for an additional minute to heat through. Serve hot and enjoy your flavorful, healthy meal!

Equipment

  • Wok or large skillet
  • Chef's knife
  • Cutting Board
  • Measuring cups and spoons
  • Spatula

Notes

  • Use less oil to cut down on calories.
  • Skip the tahini if desired and rely on the wasabi-ginger sauce for flavor.
  • Add more low-FODMAP vegetables like zucchini or spinach to increase volume without many calories.