While spending the year baking constantly for my cookbook Intolerance Friendly Kitchen, I needed some quick and easy weeknight dinners. Comfort food dinners complete with a hefty vegetable quotient to offset all the sugar. When I found some gluten free rice noodles at the shops that were shaped like regular noodles (why are gluten free noodles never nice shapes?!) I decided this FODMAP-friendly peanut butter stir-fry was in order.
This is an easy, basic weeknight dinner. It is gluten free, FODMAP friendly and vegan. You can build on it any way you like, or keep it as is.
If you’re in the mood for more weeknight dinners, try:
- This crispy miso tofu with furikake rice and broccolini
- A quick and easy FODMAP friendly fried rice
- A grain free, vegan veggie stir fry
- 15 minute FODMAP friendly spaghetti aglio e olio
FODMAP friendly peanut butter stir fry
I have used gluten free rice noodles for this recipe. Technically, they’re rice and potato starch noodles – potato starch being the second (and therefore lesser quantity) ingredient. I noticed them at the shops and thought I would give them a try. In Australia, they have started appearing under various brands – Wokka and Kantong are two brands I have tried. Personally I thought the Wokka ones tasted less stale, but that could have been luck. They also look suspiciously similar, which makes me wonder if they are the same noodles branded under different names. Either way! They are a really good supermarket find if you’re craving a certain shape of noodle, which I was.
I used a dark roasted natural peanut butter for this recipe. I can’t go back to regular peanut butter now that dark roast is on the scene, quite frankly. I also can’t recommend any peanut butter that isn’t just made with peanuts and salt. Unless it’s a special flavour, there shouldn’t be anything else in your peanut butter.
Another thing I’m absolutely loving right now is the availability of gluten free dark soy sauce at the supermarket. Dark soy is maybe a little more pungent, but also adds extra colour to the dish which can be important. In Australia, Ayam brand makes gluten free dark soy sauce which is available at supermarkets. If you can’t find it, I recommend Spiral foods tamari. I have been eating tamari (and with age, buying it) since I was a kid, and this is the best widely available one in my opinion.
Which vegetables and protein can I use in this FODMAP friendly stir fry?
It’s worth mentioning that the amount of sauce I have used fits perfectly with the quantity of veg, protein and noodle in this FODMAP-friendly peanut butter stir-fry. If you add more or less, you might end up with a saucier or not sufficiently sauced dish. Riffing is always welcome, but I’d recommend sticking loosely to the quantities, if not the ingredients themselves.
If you eat meat, you’re more than welcome to add the meat of your choice. I have literally no suggestions beyond that, because I don’t know how to cook meat/if it needs more sauce, etc. Any meat eater would know a lot more than me on that front.
You could probably use tempeh in place of tofu, if that’s your thing. There are also some fancy plant based meat options out there these days, so you could tinker with any that fit your dietary requirements, if you’d like.
In terms of the vegetables, I have chosen to use carrots, , red capsicum and pak choi. They’re all easy to find and low FODMAP (except for red capsicum, which has a threshold).
A note on the gluten free noodles
Although these thicker rice noodles may be accessible in Australia (or in the supermarkets I have tried, anyway) they might not be overseas. How much sauce you will need depends a bit on the noodles, so if you’re using a different sort of noodle, I would recommend adding the sauce last and by sight. That way you can confirm you’re not swamping your stir fry with too much sauce.I’m yet to try it, but I think this dish would also go really nicely with the gluten free egg noodles from my cookbook. Something to consider if you don’t have access to these noodles.
A note on the stir fry sauce
If in doubt, add less to the sauce, then taste and adjust later. If you’re not sure how much soy you’d like, add less, mix it all up and then assess. You can add extra soy, but you can’t take it out. Different people have a different taste for salt, and I daresay all brands have a different salinity.This tip also goes for the ginger. You can add more in and cook it off, but you can’t take it out. Personally, I find cooked ginger really just gives this dish a lovely background note. It’s not spicy or gingery, just flavoursome. If you don’t like ginger, simply add less.
Gluten free vegan peanut butter stir fry noodles
For the sauce:
- 1/3 – 1/2 cup natural smooth peanut butter
- 4-5 tablespoons gluten free dark soy sauce or Tamari
- 2-3 tablespoons rice vinegar
- 1 tablespoon maple syrup
- chilli flakes to taste (I use Korean)
For the stir fry:
- 440 g thick rice stir fry noodles softened in boiling water and rinsed (see notes and noodle section)
- 2-3 tablespoons plain oil I used vegetable oil
- 50-100 g yes, grams finely and freshly grated ginger
- 1 bunch spring onion greens
- 2 carrots finely sliced
- 1 small red capsicum sliced or chopped into bite sized pieces
- 1 bunch bok choi or pak choi
- 450 g firm tofu crumbled
- Toasted sesame seeds
- Chopped spring onion greens
- Chopped herbs I had some leftover coriander so I used that
- Combine all the ingredients for the sauce and taste to adjust. Keep in mind that it should be a little too salty for your tastes – it will dilute as everything else is added. It might look a little grainy – that’s fine.
- Chop, grate and crumble all your ingredients and have them ready to go. Drain your noodles, reserving 1/2 cup of the boiling water.
- Heat the oil in large wok over a medium high heat. Once shimmery, add the ginger and spring onion. Cook for a few minutes until softened and fragrant. Add a splash of water if it sticks to the wok (be careful of spluttering)
- Add the carrot and cook for a few minutes or until lightly softened. Repeat with the capsicum, then the bok choi. Add the tofu and stir to combine, before pouring over the sauce. Stir really well, then finally add the noodles. They are fragile and break easily, so stir gently to incorporate them into the sauce. I like using tongs.
- Taste and adjust for your preferences before serving. Leftovers keep really well in the fridge for a number of days.