Hi I'm Michelle the irritable vegan and today's recipe video is all about
feeding the family fast this delicious low fodmap stir-fry quickly and easily
feeds four to save even more time the sauce and vegetables can be prepped a
day ahead then thrown together when you're ready to fry I hope you enjoy it
we'll begin by preparing the stir-fry sauce this can be done in advance to a
bowl add 4 tablespoons of soy sauce or your preferred alternative
4 tablespoons of maple syrup 2 tablespoons of toasted sesame oil 2 tablespoons of
tomato puree 1 tablespoon of rice wine vinegar 1 teaspoon of miso paste 1/4 of
a teaspoon of black salt 1/4 of a teaspoon of ground coriander seed a
1/4 of a teaspoon of ground cinnamon 1/8 of a teaspoon of chili powder and a
star anise pod whisk all that together really well and test adjusting to your
taste if you're making the sauce ahead do the final taste test
just before using to a deep saucepan add 500 mls of boiling water
add 150 grams of green beans bring back to the boil and simmer for 3 minutes
whilst the beans are boiling prepare a dish filled with ice and cold water
you'll use this to shock the beans stop them from overcooking and help them to
keep a bit of bite and their deep green colour drain the cooked beans over the
sink then plunge into the ice water make sure all the beans are fully submerged
and let them sit here whilst you get on with the rest of the stir-fry in a large
wok heat 2 tablespoons of garlic infused oil then add one whole chopped chili
seeds removed if you prefer to the chili add 1 teaspoon of Chinese five-spice and 1/2
a teaspoon of asafoetida fry the seasoned oil for 1 minute then add
150 grams of sliced red bell pepper and 100 grams of grated carrot stir fry
for 2 minutes add 150 grams of canned bamboo shoots 150 grams of canned water
chestnuts 120 grams of canned mushrooms and 1 tablespoon of fresh grated ginger
for all the canned veggies I rinsed and drained really thoroughly before patting
them dry between a folded clean tea towel fry for two minutes before adding
300 grams of firm pressed and grated tofu season with black pepper and a chicken
style stock cube see the link below for a low fodmap version stir fry for a
further two minutes turning and mixing the whole time add 300 grams of bean sprouts
60 grams of spring onion greens the cooked drained green beans and 150 grams
of sliced bok choy or pak choi depending on where you're from both the pak choi
and the green beans contain sorbitol so we've stuck to 150 grams of each which
when divided into four portions will equal no more than one full portion of
sorbitol per portion add 300 grams of cooked hot long grain rice I use
microwavable rice for speed and convenience stir everything together
really well I find a pair of tongs works best pour over the sauce and continue to
stir-fry for a few minutes until everything is cooked and well coated
with the sauce this stir-fry is intended to serve four so the fodmap safe portion
is a quarter of this entire recipe if you're planning to change the overall
serving size make sure you reference the Monash App to stay within safe
serves for each ingredient I love the mixture of textures and flavours within
this dish and you really can use any fodmap safe portions of veggies that you
have to hand if you're making this for the family and especially for children
then there are a ton of ways you can alter or modify it to suit everyone's
taste omit the chili or the miso paste reduce the soy sauce increase the tomato
add peanut butter or swap out the veggies for some good old family
favourites as long as the bulk of the veggies remain fodmap free as in this
version then you can freely experiment with adding in measured portions of
other low fodmap ingredients such as broccoli baby canned corn courgette
edamame radish cabbage and squash chop prep or drain
the vegetables ahead of time cook chill and drain the green beans press and
grate the tofu whisk together the sauce the key to a good stir-fry is a hot wok
and having all of your ingredients prepped and ready to fry add the hardiest
vegetables first keep the veg chopped or grated so it cooks faster and that way
everything stays crisp and fresh without overcooking I really hope you enjoyed
this recipe and it's helped to show you that a family fodmap cooking can be
quick easy and delicious don't forget to tag me on instagram at the irritable
vegan in all of your recipe recreations thanks so much for watching and I'll
speak to you soon byeee