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Easy One-Pan Low FODMAP Vegan Fried Rice

Quick & gut healthy fried rice to use up your leftover rice with flavor!
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Difficulty: Beginner Prep Time 5 mins Cook Time 10 mins Total Time 15 mins
Servings: 2


Step into a world of flavorful, IBS-friendly dining with our Easy One-Pan Low FODMAP Vegan Fried Rice. Tailored for those on a gluten-free or plant-based diet, this 15-minute meal is perfect for busy weeknights.

Designed for both the gluten-free and plant-based eater, this recipe is an ideal choice for those managing gut symptoms or simply seeking to improve gut health. Perfect for anyone looking to incorporate more plant-based meals, this dish combines simplicity with nutritional benefits, optimizing your gut microbiome without sacrificing taste.

This recipe ticks all the boxes: it's Low FODMAP, pescatarian, plant-based, and perfect for those managing IBS or anyone seeking a bloat-free meal. 

And best yet, my whole family love it!!

Nutritious, colorful, low FODMAP & bloat free ingredients




                        Off On

                        1. Prep the Ingredients: Thinly slice the ginger and bok choy. Keep the bok choy leaves and stems separate.
                        2. Fry the Tofu: Heat 2 tbsp of vegetable oil in a large pan over medium heat. Add tofu and fry for 2-3 minutes. Halfway through, add half of the prepared sauce to coat the tofu evenly. Remove the tofu from the pan and set aside.
                        3. Sauté the Aromatics: Add the remaining 2 tbsp of oil to the pan. Add minced ginger and sauté for 1-2 minutes until fragrant.
                        4. Cook the Vegetables: Add carrots and the white parts of bok choy to the pan. Stir well and cook for 3-5 minutes until the vegetables are soft. Pour in the rest of the sauce.
                        5. Combine and Cook: Stir in the overnight rice, ensuring it breaks up and mixes well with the vegetables. Add ground white pepper for seasoning.
                        6. Final Touches: Fold in the bok choy greens and cook for an additional 2 minutes until everything is well combined and the greens are wilted.
                        7. Serve and Enjoy: Your Low FODMAP Vegan Fried Rice is ready to serve. Enjoy a nourishing, gut-friendly meal that's perfect for any day of the week.


                        This quick, nutritious vegan fried rice not only supports your dietary needs but also enhances your overall health, focusing on gut-friendly ingredients. Whether you're dealing with IBS, following a gluten-free diet, or simply looking for a quick and healthy meal option, this recipe is sure to satisfy.

                        Why This Dish Is a Game-Changer for IBS Sufferers:

                        • Tailored for Digestive Health: By focusing on low FODMAP ingredients, this recipe is designed to minimize common IBS triggers, helping you enjoy your meal without the worry of aggravating your symptoms.
                        • Rich in Nutrients: Despite being gentle on the gut, this quick fried rice does not skimp on nutrition, offering a balanced meal that supports overall health.
                        • Versatile and Easy: Suitable for any meal, this recipe is a testament to the fact that managing IBS symptoms doesn’t mean sacrificing flavor or convenience.

                        Make sure to follow me on Instagram or YouTube so you don't miss my weekly gut-friendly recipe! 

                        Keywords: Fiber, Gluten Free, Low FODMAP, Prebiotics, Bloat free recipe, Food intolerance
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