Low-FODMAP stir-fried bok choy

All, Hot food, Little plates

Low-FODMAP | Gluten-free | Dairy-free | Vegan
Serves 4 as a side

Quickly seared and then glazed in a savoury soy and sesame sauce, this bok choy is a fast, low-FODMAP side that goes with almost anything. Browning the cut sides first gives it a lovely depth before the glaze goes on.

Ingredients

  • 450g baby bok choy
  • 30ml soy sauce (use tamari to keep it gluten-free)
  • 30ml low-FODMAP vegetable stock
  • 1 tbsp rice vinegar
  • 30ml sesame oil, divided
  • 1 tsp maple syrup
  • ⅛ tsp red chilli flakes
  • 30ml vegetable oil, divided
  • 2 tsp garlic-infused olive oil
  • 7g minced ginger
  • 14g spring onions, green parts only, thinly sliced
  • ¼ tsp sesame seeds

Method

  1. Rinse the bok choy under cold water and shake off the excess. Gently pat the leaves and stems dry, then cut each one in half lengthwise.
  2. In a small bowl, combine the soy sauce, stock, rice vinegar, 2 teaspoons of the sesame oil, maple syrup and chilli flakes.
  3. Heat a wok or large non-stick frying pan over high heat with 1 tablespoon of the vegetable oil and 1 teaspoon of the sesame oil, until just smoking.
  4. Place the bok choy cut side down in a single layer, pressing down gently so the surfaces make good contact. Don’t move it. Cook until lightly browned, about 1–2 minutes.
  5. Turn and lightly brown the other side, another 1–2 minutes, then transfer to a plate.
  6. Add the remaining 1 tablespoon vegetable oil to the wok, then the garlic oil, ginger and spring onions. Stir-fry until fragrant, about 30 seconds.
  7. Add the soy sauce mixture and simmer until slightly thickened, about 30 seconds.
  8. Return the bok choy to the wok and stir-fry until the sauce glazes the greens, about 1–2 minutes. Transfer to a platter and scatter with sesame seeds.

Tips

  • Dry the bok choy well before it hits the pan — any water clinging to the leaves will steam rather than sear, and you’ll lose the browning that gives this dish its depth.
  • Get the pan properly hot before adding the bok choy, and resist moving it while the cut side browns. That undisturbed contact is what builds the colour and flavour.
  • Use only the green parts of the spring onions — the white bulbs are high-FODMAP, while the green tops are tolerated.
  • Larger bok choy can be quartered rather than halved so the stems cook through in the same time as the leaves.