One of the things I sometimes miss about eating low FODMAP is ready-made sauces. In the past, I regularly made a quick stir-fry with a ready-made stir-fry sauce.

Unfortunately, I have not yet found any low FODMAP stir-fry sauces from a bottle. That is why I decided to make a very easy recipe for low FODMAP stir-fry sauce myself.

How to make low FODMAP stir fry sauce

The base of this recipe is soy sauce, with a little stock. I recommend choosing a soy sauce with less salt for this dish.

You use quite a lot of soy sauce in the stir-fry sauce and otherwise, it can become quite a salty sauce.

If you want to pay attention to the amount of salt, you can also use water instead of stock to make the sauce less salty.

If you want to make the sauce gluten-free, you can use a gluten-free soy sauce. For the FODMAP diet, regular soy sauce is also okay.

I also use the following other ingredients for the sauce:

• Sesame oil
• Rice vinegar
• Maple syrup
• And some cornstarch to thicken the sauce a bit.

Using low FODMAP stir fry sauce

You can use this stir-fry sauce in many different stir-fry dishes. I like to make stir-fry dishes with different types of low FODMAP vegetables and possibly fish or chicken.

I serve this with low FODMAP noodles, such as soba noodles or rice noodles, or with rice.

This recipe makes enough stir fry sauce to make two dishes that serve 4 people. So it is for 8 servings in total.

You can store the stir fry sauce in the refrigerator in a sealed container for about 1 week.

You can also freeze the sauce in a container that is suitable for the freezer or in a ziplock bag. Then you can store the wok sauce for 3 months.

Low FODMAP stir fry sauce

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• Author: Karlijn

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Description

A simple recipe for low FODMAP stir fry sauce. With only 7 ingredients and ready in less than 5 minutes. With gluten-free option and lactose-free.

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Ingredients

Scale 1x2x3x

• 1 tsp grated fresh ginger
• 120 ml (1/2 cup) low FODMAP stock
• 1 tbsp cornstarch
• 120 ml (1/2 cup) soy sauce reduced salt*
• 1 tsp sesame oil
• 1/2 tbsp rice vinegar
• 1 tbsp maple syrup

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Instructions

1. Grate the ginger and set aside.
2. Make the stock with a low FODMAP stock cube and set aside.
3. Put the cornstarch in a bowl and add a small dash of water. Stir until you have a smooth paste.
4. Now put all the ingredients together in a bowl and stir together.
5. You can store the sauce in the fridge in a sealed container for 1 week. This recipe makes enough stir-fry sauce for 2x a dish for 4 people.

Notes

*Use gluten-free soy sauce to make this recipe gluten-free. Preferably use soy sauce with less salt, otherwise, the sauce can become quite salty in combination with the stock.

Storage: you can store the wok sauce in the refrigerator for 1 week. Store the sauce in a sealed container. You can also freeze the sauce, then you can store it for 3 months.