Low-FODMAP Chinese Vegetable Stir-Fry; Gluten-free, Vegan

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This is a low-FODMAP Chinese Asian stir fry recipe for mixed vegetables that is easy, quick and always delicious.  This is a super accompaniment to any low-FODMAP meal, or add some firm tofu for a great vegan low-FODMAP supper.

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Or peruse my blog for over 300 more low-FODMAP recipes.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Vegetable Stir-fry; Gluten-free, Vegan

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves 4

Prep time: 25 min


  • 1 tablespoon oil  (onion or garlic infused if desired)
  • ½ cups broccoli florets (heads only)
  • 1 tablespoon water
  • 1 cup julienned carrots
  • ¼ cup (40 g) chopped celery
    • 10 g is one low-FODMAP serving, however if you are sensitive to celery, feel free to reduce amount or omit it
  • ½ cup sliced water chesnuts
  • ½ cup bamboo shoots
  • 1 teaspoon minced fresh ginger
  • 3 tablespoons soy sauce (gluten-free, low-sodium, optional)
  • 3 tablespoons low-FODMAP vegetable stock or chicken stock for non-vegan version
  • 1 teaspoon cornstarch or potato starch
  • green scallion tips or toasted sesame seeds for garnish (optional)


  • Heat wok or large saute pan over medium heat and add the oil
  • Once oil is warmed, decrease heat to medium-low and add the broccoli and water
  • Stir-fry for 1 minute or until broccoli is bright green.
  • Add carrots, water chestnuts, celery, bamboo shoots and ginger
  • Stir-fry for 1 to 2 minutes or until slightly tender
  • In separate small bowl, combine the soy sauce, broth and starch; mix well to dissolve
  • Add to pan and stir-fry for about 1 minute until vegetables done to your taste
  • Garnish with sesame seeds or scallions
  • Serve with rice and your favorite low-FODMAP main course- like this low-FODMAP braised brisket, or this low-FODMAP sweet and sour chicken!

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Comments Rating 5 (1 review)

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  1. Katie August 2, 2019
    • Rachel Pauls Food August 2, 2019
  2. Anonymous June 30, 2020
    • Caroline June 30, 2020
      • Rachel Pauls Food June 30, 2020
    • Rachel Pauls Food June 30, 2020
  3. Fodmapper March 6, 2021
    • Rachel Pauls Food March 6, 2021

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