Beef & Vegetable Stir Fry {low FODMAP}

This meal is a family staple of ours that is packed with nutrients. If you are not used to eating brown rice then this is a good recipe to introduce you to it. The flavours from the sauce compliment the nutty, earthy flavour of the brown rice. And its so, so good for you! Brown rice has twice the amount of magnesium and phosphorus as white rice, 2.5 times the iron, 3 times the vitamin B3, 4 times the vitamin B1, 10 times the vitamin B6, and is an all round great source of fibre. Go team brown!

With this stir fry use any kinds of vegetables you prefer. Those listed here are all FODMAP friendly vegetables and give a nice crunch to the dish.

Serves 4

400g beef stripes
2 cups brown rice
1 tab garlic oil
1 tsp fresh or minced ginger
3 tab soy sauce
2 tab oyster sauce
Half a red capsicum
1-2 carrots
1 cup fresh or frozen beans
1 bunch bok choy
1/4 cup of almonds or peanuts


Cook brown rice through either absorption method on stove top, or with a rice cooker. Remember brown rice takes almost double the time to cook white rice. I use a rice cooker and put on about 30-40min before plating up.

Heat garlic oil and ginger in a wok. Add beef strips and cook on medium heat. Once browned, add soy and oyster sauce.

Add carrots and cook on low for approx 3 min. Add rest of the vegetables and stir for a further few minutes.

Add nuts and serve atop brown rice.

- This also makes very yum left overs for lunch the next day!