Low FODMAP gado gado
In the yearly survey that I did for Karlijn’s Kitchen at the beginning of the year, I got the request several times to share more Indonesian recipes.
I love Indonesian food and your wish is my command! So I made a low FODMAP gado gado.
I really like the Indonesian cuisine, but I hardly ever make Indonesian food. Therefore, I really like it when my readers ask for such a recipes. Because for me that is an extra reason to create more international recipes.
What is gado gado?
Gado gado is an Indonesian rice dish that usually consists of a lot of vegetables, white rice, peanut sauce, a boiled egg and prawn crackers. Sometimes tempeh or tofu is served with it. I did that as well and made a vegetarian gado gado with tofu.
How to prepare gado gado
Gado gado is a simple dish. The things that costs the most time is cleaning and cutting up all the vegetables. Next to that you have to boil the rice, eggs and vegetables.
You boil the vegetables very shortly, so they are still a bit crunchy. I boiled all the vegetables separate from each other because that looks nice on the plate.
If you boil the vegetables together (while watching the different cooking times), the dish will be done quicker. It will just look a bit more messy on your plate 😉
You can use different vegetables for gado gado, just what you like. It is also an ideal dish to use leftovers. I used a basis of:
- Chinese cabbage (contains an average amount of fructans in a serving of 500 gram or more)
- Green beans (contains an average amount of sorbitol in a serving of 125 gram or more)
When I was buying the ingredients for this recipe, Chinese cabbage was not available, so I ended up replacing it with bok choy. Both are great options for this dish.
The peanut sauce
Probably the most important ingredient of this dish and the sauce that gives it the most flavour is homemade peanut sauce. I made the peanut sauce with peanut butter, almond milk, a little bit of sugar, ketjap manis (Indonesian sweet soy sauce) and sambal oelek (chilli paste).
The other ingredients
Next to the veggies, you can serve the low FODMAP gado gado with basmati rice, a boiled egg and prawn crackers. I also fried some tofu, but you can also leave this out if you want.
The gado gado is vegetarian, but prawn crackers are not. If you want to make the dish fully vegetarian, you can pick a vegetarian version.
In Indonesia prawn crackers are called krupuk. There are also kinds of krupuk that are made with cassava and they are vegetarian.
Here in the Netherlands, the only low FODMAP version of krupuk that I could find was with prawn. The cassava versions contained leek, which made them not low FODMAP.
Therefore I ate prawn crackers next to the gado gado.
Is gado gado vegetarian / vegan?
The gado gado itself is vegetarian. If you leave out the egg, the dish is also vegan. I served prawn crackers with the gado gado and those are not vegetarian (see the explanation above). If you eat vegetarian, you can leave the prawn crackers out.Print
Low FODMAP gado gado! A delicious Indonesian dish in a low FODMAP version. With homemade peanut sauce and tofu. Vegetarian and with vegan option.
- 150 g (5.3 oz) basmati rice
- 2 eggs
- 120 g (4.2 oz) green beans
- 100 g (3.5 oz) carrot
- 100 g (3.5 oz) Chinese cabbage
- 1/2 cucumber
- Optional: 200 g (7 oz) tofu + 2 tbsp sweet soy sauce
- 1 bag of prawn crackers (make sure they are low FODMAP)
For the peanut sauce
- 1 tsp sambal oelek (chilli paste)
- 2 tbsp ketjap manis (Indonesian sweet soy sauce)
- 150 g (5.3 oz) smooth peanut butter
- 250 ml (1 cup) almond milk
- 1 tbsp light brown sugar
- Boil the rice according to the instructions on the package.
- Boil the eggs hard in 7 minutes. Drain, pour over some cold water and drain again. Put aside to cool down and then peel them.
- Cut the Chinese cabbage into pieces and rinse. Peel the carrot and cut them into pieces.
- Cut the ends of the green beans and cut them in half.
- Boil the green beans in 8-10 minutes.
- Boil the carrot and Chinese cabbage in a separate pan for 2 minutes.
- Drain the tofu, press the water out and dab dry with some kitchen paper. Cut into cubes.
- Heat some oil in a pan and fry the tofu, while stirring until cooked. For about 8-10 minutes. Add 2 tbsp sweet soy sauce to add extra flavour.
- Peel the cucumber and cut into cubes.
For the peanut sauce
- Heat a splash of oil in a pan. Add the ketjap and stir through.
- Pour the milk in the pan and heat.
- Turn the heat down to medium just before the milk starts boiling. Stir in the sugar, peanut butter and sambal. Heat the peanut sauce until it thickens to a good consistency. Keep stirring now and then.
- Divide the rice over two plates.
- Scoop the vegetables and the tofu on the side.
- Cut the eggs in half and put an egg on each plate.
- Divide some peanut sauce over each plate and serve the low FODMAP gado gado with prawn crackers.
- Prep Time: 40 min
- Category: Dinner
- Method: Boiling
- Cuisine: Indonesian
Keywords: low FODMAP gado gado, gado gado, gluten-free gado gado, vegetarian gado gado, peanut sauce
Together we go for a calm belly!
Subscribe to the Karlijn's Kitchen e-mail newsletter for more tips and recipes and receive the ebook 10 things I wish I had known when I started the FODMAP diet for free!
Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen.