Low FODMAP Beef Stir Fry Bowl
Sizzling beef, crisp-tender vegetables, and a glossy, savory-sweet sauce over fluffy jasmine rice — this bowl delivers the full stir fry experience without any of the digestive guesswork. The sauce comes together with tamari, a touch of maple syrup, rice vinegar, and fresh ginger, hitting every note you want: salty, tangy, and just a little sweet. One of the trickiest parts of making stir fry gut-friendly is the garlic situation, and this recipe solves it cleanly by using garlic-infused oil, which carries all that flavor without the fructans that cause trouble. Only the green tops of the scallions go in, so you still get that fresh, oniony finish on top without the high-FODMAP white bulb. The vegetables — red bell pepper, carrot, and baby bok choy — are cooked over high heat just long enough to stay vibrant and slightly crisp, giving every bite real texture. Flank steak sliced thin against the grain cooks fast and stays tender, especially when seared in batches so it browns rather than steams. This one serves four and comes together in well under an hour, making it a genuinely satisfying weeknight dinner that doesn't feel like a compromise.
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Learn more →Ingredients
4 servings
For the rice
- 1 ½ cups jasmine rice, uncooked
- 3 cups water
For the sauce
- ¼ cup tamari
- 2 tbsp maple syrup
- 1 tbsp rice vinegar
- 1 tbsp fresh ginger, finely grated
- 1 tsp sesame oil
- 1 tsp cornstarch
- ¼ tsp red pepper flakes (optional)
For the stir fry
- 1 ½ lb flank steak, thinly sliced against the grain
- 2 tbsp garlic-infused oil, divided
- 1 medium red bell pepper, thinly sliced
Ingredient noteA serving of up to about 1/3 of a red bell pepper is low in FODMAPs. This recipe contains only about 1/4 of a red bell pepper per serving, making it likely Low FODMAP. If you prefer to always avoid red bell pepper, please tap it and change its rating to Red.
- 2 medium carrots, julienned or thinly sliced on the diagonal
- 2 cups baby bok choy, halved lengthwiseIngredient note
A serving of up to about 1 cup of bok choy is low in FODMAPs. This recipe contains only about 1/2 cup per serving, making it likely Low FODMAP. If you prefer to always avoid bok choy, please tap it and change its rating to Red.
- 4 scallions, green tops only, thinly sliced
Ingredient noteThe green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
For serving
- 1 tbsp sesame seeds, toasted (optional)
Instructions
- 1
Combine the tamari, maple syrup, rice vinegar, grated ginger, sesame oil, cornstarch, and red pepper flakes (if using) in a small bowl and whisk until the cornstarch is fully dissolved. Set aside.
- 2
Combine the jasmine rice and water in a medium saucepan and bring to a boil over high heat. Reduce the heat to low, cover, and cook until the water is absorbed and the rice is tender, about 15 minutes. Remove from heat and let stand, covered, for 5 minutes, then fluff with a fork.
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