Low FODMAP Crispy Orange-Ginger Bean Sprouts
Bean sprouts are one of those underrated vegetables that transform completely when they hit a screaming-hot wok — and this dish is proof. The high heat chars the edges just enough to create that irresistible crispy-tender texture, while fresh ginger and bright orange zest give every bite a lively, aromatic punch. A quick sauce of tamari, a touch of maple syrup, and toasted sesame oil pulls it all together in under a minute, clinging to the sprouts in the most satisfying way. Stir-fries can be a minefield when you're avoiding high-FODMAP ingredients, since garlic and onion hide in so many sauces and cooking oils. Here, garlic-infused oil delivers that savory depth without the fructans — the flavor comes through beautifully, and the solids never make it into the pan. Orange juice is kept to a modest two tablespoons across four servings, which keeps it well within safe limits while still lending a genuine citrus brightness to the sauce. The whole thing comes together in minutes and serves four, making it an easy weeknight side that feels a lot more special than the effort involved. Finish it with scallion greens and a scatter of sesame seeds and it looks like something straight off a restaurant plate.
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Learn more →Ingredients
4 servings
For the stir-fry
- 2 tbsp garlic-infused oil
- 1 lb fresh bean sprouts
- 1 tbsp fresh ginger, finely grated
- 1 tsp orange zest (from about 1 medium orange)
- ¼ tsp crushed red pepper flakes
- ¼ tsp salt, or to taste
For the sauce
- 2 tbsp fresh orange juice
Ingredient noteFreshly squeezed orange juice is low in FODMAPs in modest amounts, and this recipe works out to about 1 1/2 teaspoons per serving, so it is likely fine.
- 1 tbsp tamari
- 1 tsp maple syrup
- 1 tsp toasted sesame oil
For serving
- 3 scallions, green tops only, thinly sliced (optional)
Can be omittedscallions
- 1 tsp sesame seeds (optional)
Instructions
- 1
In a small bowl, whisk together the orange juice, tamari, maple syrup, and toasted sesame oil until combined. Set aside.
- 2
Pat the bean sprouts as dry as possible with a clean kitchen towel — surface moisture will steam rather than sear them.
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