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

Low-FODMAP Veggie Stir Fry with Wasabi-Ginger Sauce

A low-FODMAP vegetable stir fry served with a creamy wasabi-ginger sauce.
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Servings: 4 servings

Ingredients

Ingredients

  • 2 Tbspolive oilor coconut oil
  • 2 medium carrotspeeled and chopped
  • 1 large parsnippeeled and chopped
  • 1 large crown broccolichopped into florets
  • 1 medium red bell peppercored and chopped
  • 2 teaspoonsfresh gingerpeeled and chopped
  • 2 Tbspcoconut aminosto taste http://amzn.to/2 q8 L99 h
  • sea salt to taste
  • 1/4 cupgrapeseed or olive oil
  • 2 tsptahini
  • 1 Tbsprice vinegar
  • 2 Tbspliquid aminos or coconut aminos
  • 2 tsppure maple syrup
  • 1 teaspoonfresh gingerpeeled and grated
  • 1 to 2 teaspoonswasabi pasteto taste
  • 1/4 teaspoonsea saltto taste

Instructions

Instructions

  • Make the wasabi-ginger sauce: add 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 tsp fresh ginger (peeled and grated), 1 to 2 tsp wasabi paste (start with 1 tsp and adjust to taste), and 1/4 tsp sea salt to a small blender. Blend until creamy and well combined. Transfer to a container and refrigerate until ready to use.
  • Prep the vegetables: peel and chop 2 medium carrots and 1 large parsnip; chop 1 large crown broccoli into florets; core and chop 1 medium red bell pepper; peel and chop 2 tsp fresh ginger.
  • Heat 2 Tbsp olive oil (or coconut oil) in a large skillet over medium-high heat until the oil shimmers.
  • Add the chopped carrots and parsnip to the skillet, stir to coat in oil, cover, and cook, stirring occasionally, for 2 minutes.
  • Add the broccoli florets and chopped red bell pepper, stir to combine, cover, and continue cooking, stirring occasionally, until the vegetables have softened and begin to turn golden brown, about 8 minutes.
  • Add the chopped fresh ginger (2 tsp) and 2 Tbsp coconut aminos, stir well, and cook, stirring, until the ginger is fragrant, about 2 minutes. Season the vegetables with sea salt to taste.
  • Serve the veggie stir fry over cooked brown rice and drizzle with the chilled wasabi-ginger sauce.

Equipment

  • small blender
  • Large Skillet