An ideal dish for a weekday! A quick low FODMAP stir-fry with shrimp, green vegetables, rice, and a homemade stir-fry sauce.

You can put this dish on the table within 20 minutes. And it is tasty and healthy!

Combining vegetables on the FODMAP diet

In this dish, I use three different types of vegetables that contain different FODMAP groups.

This way you can eat a reasonable amount of each type of vegetable and you can combine them to get to 200+ grams of vegetables per person in this dish.

If you are going to combine different types of vegetables in the FODMAP diet, check the Monash University FODMAP app to see which FODMAP group they contain.

If you combine two vegetables that contain the same FODMAP group, the total amount of that FODMAP in the dish can become too high and you can then get complaints.

This is called stacking. You can read more about it in my blog about FODMAP stacking.

In this recipe I used:

• Broccoli florets: broccoli florets contain fructose. A serving of 75 grams per person is low FODMAP. You can read more about the FODMAPs in broccoli in this blog.
• Green beans: green beans contain sorbitol. A serving of 75 grams per person is low FODMAP.
• Green bell pepper: green bell pepper contains fructans. A portion of 75 grams per person is low FODMAP.

I prefer not to use red, yellow, or orange bell pepper because these have a smaller low FODMAP serving size and contain the FODMAP group fructose. That is why you can’t combine them as well with broccoli.

For the attentive viewer: you can see yellow bell pepper in the photos. That is because the green bell pepper was sold out everywhere when I started making and photographing this dish 😉

Serving tips for the low FODMAP shrimp stir fry

I made this low-FODMAP stir fry with shrimp and green vegetables. Of course, you can also add other vegetables that you like.

You can also vary this dish by using another protein source instead of shrimp, such as chicken, beef strips, salmon, or white fish.

Tofu is also very tasty as a vegetarian option!

You can also choose to serve the stir fry with noodles instead of rice. I like to use soba noodles or rice noodles, both of which are low FODMAP.

Low FODMAP shrimp stir fry

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• Author: Karlijn
• Total Time: 20 min
• Servings: 2 1x
• Diet: Low Lactose

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Description

A simple low FODMAP shrimp stir fry with green vegetables and homemade stir fry sauce. Lactose-free and with a gluten-free option.

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Ingredients

Scale 1x2x3x

• 150 g (5.3 oz) green beans
• 150 g (5.3 oz) broccoli florets
• 150 g (5.3 oz) white rice
• 1 green bell pepper
• 200 g (7 oz) shrimps (I use frozen shrimps)
• 1/4 serving of homemade stir fry sauce
• Optional: 2 stalks of spring onion, the green part
• Optional: 1 tsp sesame seeds

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Instructions

1. Cut the ends off the green beans and cut them in half. Cook the green beans in a pan with water and a little salt for 6-8 minutes.
2. Cut the broccoli into florets. Put the broccoli in a pan and cook for 4-5 minutes until al dente.
3. Cook the rice according to the instructions on the packaging.
4. Cut the green pepper into pieces.
5. Heat some oil in a wok. Add the pepper and fry for a few minutes.
6. Drain the green beans and broccoli and add them to the wok with the shrimp.
7. Fry for a few minutes until the shrimp are cooked.
8. Add the stir fry sauce to the pan and let it heat up for a few minutes.
9. Divide the rice over two plates and spoon the vegetable shrimp mixture on top.
10. Garnish with the green spring onion and some sesame seeds. Serve immediately.

• Prep Time: 5 min
• Cook Time: 15 min
• Category: Dinner
• Method: Stir fry
• Cuisine: Asian