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FODMAP friendly vegan stir fry

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Prep Time 20 mins
Cook Time 15 mins
Course Main Course
Cuisine Food Intolerance Friendly
Servings 4 people


For the sauce:

  • 3 tablespoons (60ml) dark soy or Tamari
  • 2 tablespoons (40ml) vegetarian oyster sauce
  • 2 tablespoons (40ml) dry sherry
  • 1 tablespoon (20ml) rice wine vinegar
  • 1 teaspoon light brown sugar or maple syrup
  • White pepper

For the stir fry:

  • 2-3 tablespoons (40-60ml) 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


  • 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.
Keyword low fodmap vegan, low fodmap vegan stir fry
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