Beef fried rice spiced with cumin (Low FODMAP, gluten free)

Posted on Updated on

 I had some free time today & decided to develop a few FODMAP friendly recipes. Asian food uses lots of low FODMAP ingredients so I found it quite easy to cook Asian style low FODMAP dishes.

To organise myself, I found some old business cards that were blank on one side. I wrote on each cards individual low FODMAP ingredients and serving sizes (some by groups) as recommended by the Monash university. Now I am feeling a lot more confidence.

And here is the my lunch – fried rice with beef, egg, beansprout, capsicum, carrot, coriander, lightly spiced with cumin.

Beef fried rice spiced with cumin (Low FODMAP, gluten free)

Recipe is as follow:

(Serves 1, as a low FODMAP recipe)


  • 70g lean beef mince
  • 1 cup cooked rice (cool & not too soft)
  • 1 egg
  • 20g capsicum, thinly sliced
  • 20g bean sprout, washed
  • 20g carrot, julienne
  • 5g coriander, roughly chopped
  • 1 tsp ground cumin
  • 1/2 tsp soy sauce (use gluten free soy sauce for a gluten free option)
  • 1 tsp sesame oil
  • pinch of salt
  • cooking oil (I use olive oil)
  • 2cm fresh red chili, sliced, to garnish (optional)


Bring a frying pan to medium heat, cook the egg scramble style; once cool, roughly sliced.

Bring the frying pan to medium heat, cook the beef with cumin, add a pinch of salt; when it is nearly cooked, add capsicum,stir fry for 2-3 minutes; add rice, sesame oil and soy sauce , stir fry (and break up and lumps) for 2-3 minutes; add the cooked egg, mix well; add bean sprout & carrot, mix well, cook for 1-2 minutes (the bean sprout & carrot should still be crunchy). Remove the frying pan from heat, add coriander, mix well. Transfer to a serving plate, garnish with fresh chili.



Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s