Welcome to Free for All Food’s *first* blog post! Why start with this low fodmap vegetable fried rice? Because it is one of my favorite things to make, and it’s SO easy, especially if you use store-bought frozen rice.
One of the big challenges of the low fodmap diet is eating out, so if you’re missing takeout, try making this fried rice! When I was a kid, my family liked to order Chinese takeout from this place in my hometown, and we always ordered sesame chicken, Kung Pao chicken, and you guessed it: vegetable fried rice. I’ve yet to nail a low fodmap version of either of the chicken dishes, but this fried rice definitely takes the place of takeout for me!
In this recipe, I added pineapple, which from my understanding is more traditionally done in Thai fried rice. So feel free to leave the pineapple out if you’re not a fan.
Ingredients for Low Fodmap Fried Rice:
Rice – The best tip I can give you here is one I learned from Gimme Some Oven: use cold rice. Cold rice will fry up better and won’t get clumpy or stick to the pan the way hot rice will. You can still make it with hot rice, but trust me, cold rice is the way to go. There are two ways to make this easier for yourself. 1. Use frozen rice. I’ve used Bird’s Eye frozen brown rice, and it’s worked great! Or 2. Plan to cook the rice ahead of time and put it in the refrigerator or use leftover rice from a different meal.
Eggs – We will scramble the eggs first and add them back to the rice at the end. You can leave them out if you are vegan.
Veggies – I like carrots and bell peppers, but feel free to use whichever vegetables are your favorite! I also bought matchstick carrots so that I wouldn’t have to chop them – save time wherever you can!
Pineapple – Pineapple adds a little sweetness to the dish that I just love. You can use canned or fresh pineapple.
Coconut Aminos – If you tolerate soy, you can use gluten free soy sauce or tamari, which are both low fodmap. I’m just sensitive to soy, so I use coconut aminos instead!
Fish Sauce – You could leave this out if you are vegan.
Green Onion – Only use the green part to keep it low fodmap!
Sesame & Garlic Oil – These oils give the most flavor punch! We’ll add them at the end because the longer they cook, the less flavorful they become.
Oil or Vegan Butter – Use whichever you have at home for frying. I like the Country Crock avocado oil sticks.
Cilantro – This is optional if you are one of those unfortunate people who think cilantro tastes like soap. I love cilantro, so the more the better for me 🙂
Low Fodmap Vegetable Fried Rice
Ingredients
- 3 cups rice cooked and cooled
- 2 eggs
- 1 bell pepper chopped
- 1/3 cup matchstick carrots
- 1/2 cup pineapple chopped
- 3-4 tbsp coconut aminos
- 1/2 tbsp fish sauce
- 1/4 cup green onion (only the green part), chopped
- 1 1/2 tsp sesame oil
- 1 tsp garlic oil
- oil or vegan butter for frying
- cilantro optional
Instructions
- Scramble your eggs in a large pan or wok with oil or vegan butter. Then set the eggs aside.
- Add some more oil to the pan and saute the bell pepper, carrots, and pineapple for 3-5 minutes until soft. Move them to one side of the pan.
- Add some more oil and then add the cooked rice. Stir to combine with the veggies and pineapple and cook for 2-3 minutes.
- Then add the coconut aminos and fish sauce and cook for 2-3 more minutes.
- Remove the pan from the heat, and stir in the scrambled eggs, green onion, sesame oil, and garlic oil.
- Top with cilantro if desired and enjoy!
