Low FODMAP stir-fried black rice and vegetables
Low-FODMAP, fibre-filled and flavoursome. Ditch the boring white rice and try this mix instead.
INGREDIENTS (serves 4)
cooked black rice made from 2 cups of dry rice
1 tbspn sesame oil or garlic-infused oil
30g peas, cooked
1 bunch spring onions (80g), green tops only, sliced thinly
2 red chilli (up to a total of 28g or 11cm in length)
1 tspn fresh ginger, grated
good pinch Chinese five spice
2 carrots, chopped
½ sweet potato, sliced in batons
70g of green beans, broccoli heads, snow peas or snap peas (stick to one only)
30g corn kernels
1 small bunch fresh coriander, chopped
2 tbspn Thai basil (optional)
3 tbspn gluten-free tamari or soy sauce
METHOD
Cook rice according to instructions on packet. Allow to cool.
Stir fry veggies, with ginger and chilli.
Toss in the cooked rice and protein, along with the sauce and coriander. Mix well and serve.
NOTES
Day old rice works a treat! If you can’t wait that long, spread your rice on a baking tray and refrigerate until you’re ready to use.
If you’re not convinced you’re going to love black rice, try a black and white combo (but you’ll need to cook separately because of the different cook times). Unless you’re really committed, don’t try substituting with cauliflower or quinoa.
Choose a protein that works for you – beef, chicken or prawns. Simply brown first (or if prawns, boil for 5 mins), set aside and then toss in with the rice and veggies to finish off.
If you’re looking for a vegetarian option, add eggs – whisk and spread thinly in frying pan. Add a pinch of Chinese five spice and season with salt. Once the omelette is cooked, cut in strips before adding at the final stage.
All the ingredients are super low in fructose, mannitol, lactose and GOS. Black rice contains fructans (in serving portions over 250g), as do red chillis (over 28g) and corn (over 38g). Follow our recipe to avoid fodmap stacking.