06 October 2017

Vegetable stir fry

Fast and Healthy Stir-fried Vegetables

By Trish Veitch - Research Chef

Asian inspired stir-fries are one of the world’s fastest and healthiest meals you can easily prepare. They are also very cheap if seasonal veggies are used. Apart from being delicious they provide a tantalising range of colours and textures all in the same dish. This easy and versatile recipe allows you to choose your own low FODMAP ingredients according to your tastes and what's in your fridge!

Ingredients:

(Serves 4, 3 cups vegetables per person)

  • 1/4 cup canola oil

  • 2 tbsp garlic infused oil

  • 2 tsp sesame oil

  • 1 tbsp ginger, finely minced

  • Red chilli, sliced finely (optional)

  • 12 cups ~1.2kg vegetables, here are some suggestions:

    • 6 cups of prepared green vegetables: E.g. Gai lan* (Chinese broccoli), bok choy*, wombok, beans*, green capsicum*, broccoli heads*, choy sum, chrysanthemum greens*, kale, okra*, green onion tops, spinach

    • 3 cups of prepared coloured vegetables; e.g. red capsicum, carrot, Jap pumpkin, canned baby corn

    • 3 cups of prepared white vegetables: e.g. bamboo shoots, bean sprouts, daikon*, jicama*, lotus root (fresh or frozen), oyster mushrooms*, turnip*, zucchini*

  • 1/3 cup soy sauce

  • 1 tbsp cider vinegar

  • 1 bunch herbs like Thai basil and/or coriander leaves

  • 1 tbsp toasted sesame seeds, to serve

*These vegetables have an 'upper limit', so check the serve size in our Monash FODMAP app to be sure you don't use too much. 

Method:

  1. Prepare all the vegetables. Roughly chop the greens and if leafy keep the stems separate and chop in half for faster cooking. Finely slice the hard vegetables e.g. carrots into long diagonals. Rip the oyster mushrooms into lengths.

  2. Heat the oils in a wok or large pot and quickly fry the ginger (and chillies if using) for about 1 minute.

  3. Add the harder vegetables in the order that they take longest to cook e.g. carrots and turnip first. Repeatedly stir and cover for a few minutes. Add the green veg stems and repeat then finally add the green vegetables and stir and cover for about a minute.

  4. Add the soy sauce and vinegar and stir and cover until the greens have wilted.

  5. Remove from the heat and stir through the herb leaves and serve immediately on its own or with brown rice or noodles. Garnish with toasted sesame seeds.

Tips:

You can also add various proteins to the stirfry such as firm tofu cubes (170g per serve), chicken, pork or prawns (100g per serve).

Nutrition Information/serve:

Energy 1426kJ
Protein 7.0g
Fat 29.0g
- Saturated fat 3.0g
Carbohydrates 10.3g
- Sugar 8.4g
Fibre 9.0g
Sodium 1744mg
FODMAPs LOW
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