Low-FODMAP Quinoa Stir-Fry with Sauerkraut

Low-FODMAP Quinoa Stir-Fry with Sauerkraut

Serves 4


1 cup quinoa
2 cups water
Pinch of salt
2 tbs sesame oil
1 medium carrot, thinly sliced
1 medium red bell pepper, cored, seeded and chopped
1 cup raw sauerkraut or kimchi, chopped and drained (check here bit.ly/1cmwnDc for tips)
1 tbs fresh grated ginger
Pinch of salt
1 egg, beaten (omit if vegan)
1/2 cup scallions (green tops only), chopped
2 tbs sesame seeds
1 tbs tamari sauce or gluten free soy sauce


1- Bring the water to the boil and add the quinoa and a pinch of salt. Cook in medium heat for about 10 minutes or until the quinoa absorbs the water. Remove from the heat, fluff with a fork and let stand for 5 minutes.

2- In the meantime, heat oil in a wok or a large skillet over medium-high heat. Add in the carrot, stirring occasionally until tender, about 3 minutes. Add the bell pepper and cook for 5 minutes.

3- Add the sauerkraut, ginger, salt and cook for about 10 minutes, stirring frequently. Add quinoa and stir. If using the egg, push the mixture to the sides of the skillet and scramble the egg until it´s evenly distributed, 2 to 4 minutes.

4- Add scallions, sesame seeds and tamari, stir and cook just until heated through, approximately 2 minutes. Divide stir-fry among 4 bowls and serve warm.

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