Low FODMAP vegetable stir fry

Ease yourself into the week with easy meal prep: Low FODMAP crunchy vegetable stir fry, flavoured with chilli, gluten-free soy sauce, sesame oil, and all-important fresh ginger.

Serves 4

Prep time: 30 minutes


135g rice noodles

500ml hot water

1 medium hot red chilli, finely chopped and seedless

15g ginger, peeled and finely chopped into 1cm cubes

2 peppers, sliced (I use one red and one yellow for a colourful effect)

5 carrots, peeled and chopped into 5cm batons

200g beansprouts

2 tbsp. stir fry oil

2 tbsp. sesame seed oil

5 tbsp. gluten-free soy sauce

5 sprigs of spring onion, with the white ends removed, finely chopped


1.) Pour the stir fry oil into a large frying pan or wok and place on a medium heat. Add the chopped chilli and ginger to cook for a minute.

2.) First, add the carrot batons and stir for an additional two minutes before adding the sliced peppers. Once these are cooking, add the soy sauce and sesame seed oil. Stir well and leave to cook for five minutes.

3.) In a separate saucepan, place the rice noodles and pour the hot water over them. Leave these to cook on medium heat for two minutes, or until softened. Meanwhile, place the bean sprouts and spring onions into the frying pan along with the other cooking vegetables and stir well. Leave to cook for an additional minute before switching off.

4.) Drain the rice noodles and combine with the cooked vegetables before serving.

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