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FODMAP friendly vegan stir fry

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Servings 4 people

Ingredients
  

For the sauce:

  • 3 tablespoons dark soy or Tamari
  • 2 tablespoons vegetarian oyster sauce
  • 2 tablespoons dry sherry
  • 1 tablespoon rice wine vinegar
  • 1 teaspoon light brown sugar or maple syrup
  • White pepper

For the stir fry:

  • 2-3 tablespoons oil homemade chilli, vegetable or peanut
  • 1/2 bunch spring onion greens chopped
  • 2-3 large carrots
  • 1 head of broccoli
  • 2 medium-large red capsicums
  • 30-40 g ginger
  • 1 bunch of Chinese broccoli
  • 500 g tofu cubed
  • 1 x 200g can of water chestnuts

Slurry (to thicken the sauce):

  • 2 teaspoons gluten free cornflour or potato starch, see notes
  • 1 tablespoon cold water

To finish:

  • Toasted sesame oil for drizzling
  • Remaining 1/2 bunch spring onion greens chopped (optional)
  • Toasted sesame seeds optional

Instructions
 

  • Combine all the ingredients for the sauce in a medium sized mixing bowl.
  • Chop all the ingredients for the stir fry and have them ready to go.
  • Heat your wok over a medium high heat with the oil. Once the oil is shimmery, add half the spring onion greens and cook for a minute or until bright green.
  • When adding vegetables and tofu, consider how sturdy they are and how long they will take to cook, adding the sturdiest first. So, I added carrots first, followed by broccoli, red capsicum, Chinese broccoli, tofu and finally water chestnuts.
  • If the stir fry starts to stick, add a splash of the sauce at a time. Somewhere between the red capsicums and Chinese broccoli, add the grated ginger. This will give it enough time to cook and mellow in flavour but not burn.
  • Once you’ve added all the veg, pour the rest of the sauce in. Keep the heat high and toss the vegetables for a few minutes to allow them to absorb the flavours.
  • Add the slurry and stir thoroughly to combine. Within a few minutes, the sauce should have thickened to the point that it coats the back of a spoon.
  • Remove the stir fry from the heat and drizzle over some toasted sesame oil. Finish with the remaining chopped spring onion greens and toasted sesame seeds, if you’re using them.
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