Low FODMAP Sesame-Ginger Rice Noodles
Silky rice noodles tossed in a glossy sesame-ginger sauce with crisp bell pepper and julienned carrots — this is the kind of weeknight bowl that feels like takeout but comes together in under 30 minutes. The sauce is built from tamari, toasted sesame oil, fresh ginger, rice vinegar, and a touch of maple syrup, so every bite is savory, a little sweet, and deeply aromatic. One of the trickier parts of eating this way is getting big, bold flavor without leaning on garlic or onion — and this recipe solves that beautifully by using garlic-infused oil, which delivers all the depth with none of the fructan load. Scallion greens (the tops only, never the white bulb) add a fresh, mild bite as a finishing touch. The noodles are rinsed after cooking to keep them springy and prevent clumping, then tossed in the hot skillet just long enough for the sauce to cling and thicken. Finished with toasted sesame seeds and optional chili oil for heat, each of the four servings is satisfying enough to stand on its own as a full meal. It's proof that a sensitive gut doesn't have to mean a boring dinner.
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Learn more →Ingredients
4 servings
For the noodles
- 8 oz dried rice noodles (medium width, about ¼ inch)
For the sauce
- 3 tbsp tamari
- 2 tbsp toasted sesame oil
- 2 tbsp maple syrup
- 1 tbsp rice vinegar
- 1 tbsp fresh ginger, finely grated
- 1 tbsp garlic-infused oil
- 1 tsp chili-garlic sauce or sambal oelek (optional)
Ingredient noteA serving of up to about 3/4 teaspoon of chili garlic sauce is low in FODMAPs. This recipe contains only about 1/4 teaspoon per serving, making it likely Low FODMAP.
For cooking
- 1 tbsp neutral oil (such as canola or sunflower oil)
- 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 cut into thin matchsticks
- 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
- 2 tbsp sesame seeds, toasted
- 1–2 tsp chili oil or red pepper flakes (optional)
Instructions
- 1
Bring a large pot of water to a boil. Add the rice noodles and cook according to package directions until just tender with a slight chew, about 4–6 minutes. Drain in a colander, rinse briefly under cold water to stop cooking, and set aside.
- 2
While the noodles cook, whisk together the tamari, toasted sesame oil, maple syrup, rice vinegar, grated ginger, garlic-infused oil, and chili-garlic sauce (if using) in a small bowl until smooth and combined. Set the sauce aside.
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