1 Spoon/ Batch Cooking/ Dinner/ Low FODMAP/ Vegan

Low FODMAP stir fry rice

I make four servings of this rice and freeze them individually. This makes them ideal for days when I haven’t got the energy to prepare anything from scratch.

Fibro Food Fairy
Fluffy stir fry rice

Although I generally try to stay clear of processed foods cooked brown Basmati rice pouches are a godsend. Although some will contain artificial ingredients and preservatives it is possible to find ones that contain just the rice and a little oil, so its worth checking the label. They keep well and take just a few minutes to heat through. Minimal effort and a great , easy, quick win for cooks with chronic health or fatigue.

Free From Information

  • Dairy free
  • Egg free
  • Gluten free
  • Nut free
  • Soya free
  • Refined sugar free
  • Vegan

Low FODMAP stir fry rice

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By Fibro Food Fairy Serves: 4
Prep Time: 5 minutes Cooking Time: 5-10 minutes

A great quick win for cooks with chronic health or fatigue.

Ingredients

  • 2-3 teaspoons rice bran oil
  • 50g pre-prepared carrot batons, finally chopped
  • 50g radishes, finely chopped
  • 4 spring (salad) onions, green parts only, finely chopped
  • 2 cooked brown Basmati rice pouches or 250g cooked brown Basmati rice
  • 2-3 tablespoons stir fry sauce
  • .
  • For the stir-fry sauce:
  • 2 tablespoons of coconut aminos or Tamari if you can tolerate soya
  • 2 tablespoons lime juice
  • 1 teaspoon unrefined golden caster sugar
  • 2 teaspoons of ginger purée
  • 1 teaspoon tamarind paste

Instructions

1

Begin by placing the stir fry sauce ingredients into a jar. Close and shake vigorously to combine.

2

Heat the oil in a wok or sauté pan on a medium to high heat. Add the chopped carrots and cook for a few minutes to soften. Add the radishes and spring onions and continue to cook for another couple of minutes.

3

Finally add the rice and the stir fry sauce. Stir fry for a minute or two to heat through, serve immediately.

Notes

FIBRO FOOD FAIRY TIPS: I make four servings of this rice and freeze them individually. This makes them ideal for days when I haven’t got the energy to prepare anything from scratch. However, when reheating rice there is a risk of food poisoning if you are not careful. Ensure your rice is properly defrosted and properly reheated. FIBRO FOOD FAIRY TIPS: Use a food processor to finely chop the veg or use pre-prepared stir fry vegetables. Note these may require a little more or less cooking depending on what they are and how they have been prepared.

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