Low FODMAP Crisp Balsamic Maple Bean Sprouts
Bean sprouts are one of those vegetables that rarely get a starring role, but a screaming-hot skillet and a glossy balsamic-maple glaze change everything. The sprouts go in dry and undisturbed, picking up lightly charred edges before getting tossed in a punchy mix of balsamic vinegar, pure maple syrup, and tamari that thickens into a lacquered, savory-sweet coating in under a minute. Toasted sesame oil rounds out the finish with a nutty depth that makes the whole dish taste far more complex than the cook time suggests. Navigating a low-FODMAP approach with sauces and seasonings can feel like a minefield, but every ingredient here has been chosen with that in mind. Garlic-infused oil delivers all the savory backbone of garlic without the fructans — just use the oil and leave any solids behind. The maple syrup is portioned so each of the four servings stays well within the recommended threshold, and the scallion greens (not the white bulbs) keep that fresh onion note safely in play. It's the kind of dish that proves eating to a gut-friendly protocol doesn't mean settling for bland or boring.
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Learn more →Ingredients
4 servings
- 1 lb fresh bean sprouts
- 1 tbsp garlic-infused oil
- 1 tsp toasted sesame oil
- 2 tbsp balsamic vinegar
Ingredient noteA serving of up to about 1 1/4 tablespoons of balsamic vinegar is low in FODMAPs. This recipe contains only about 1 1/2 teaspoons per serving, making it likely Low FODMAP. If you prefer to always avoid balsamic vinegar, please tap it and change its rating to Red.
- 2 tbsp pure maple syrup
- 1 tbsp tamari
- ¼ tsp crushed red pepper flakes (optional)
- ¼ tsp kosher salt, or to taste
For serving
- 2 scallions, green tops only, thinly sliced (optional)
Can be omittedscallions
- 1 tsp sesame seeds (optional)
Instructions
- 1
Whisk together the balsamic vinegar, maple syrup, and tamari in a small bowl until combined. Set aside.
- 2
Heat the garlic-infused oil in a large skillet or wok over high heat until shimmering and just beginning to smoke.
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