Carrot 'noodles' with green bean and bean sprout (low FODMAP, gluten free, vegan)

Salad of carrot, green bean and beam sprout with sesame oil (FODMAP friendly)

Last week I was cooking humble carrots and wondering how may carrot dishes I could create. Here is one of them…

There are so many wonderful things about carrot, crunchy, juicy, colorful, full of goodies. Best of all, it has no carbohydrate so the FODMAPers can have as much carrot as they wish.

Carrot 'noodles' with green bean and bean sprout (low FODMAP, gluten free, vegan)

Ingredients

(Serves 2 as a FODMAP recipe)

  • 1 carrot, approximately 60-80g, julienne (I used a curly carrot tool) ^
  • 100g bean sprout, washed ^
  • 12 green bean (approx 80g),  trimmed, julienne
  • 1/2 tsp sugar
  • a little salt, to taste
  • 1 tsp sesame oil
  • Some cooking oil
  • 2 tsp sesame seeds, toasted
  • 1 tsp coriander, sliced

Method

Bring some cooking oil to medium heat in a frying pan, add green bean, followed by carrot; add sugar, salt and sesame oil; stir fry briefly; add bean sprout, coriander and sesame seeds; toss briefly; serve warm.

The key is not to overcook the vegetables. The veggies should be crunchy when served.

Green bean, jueliene
Green bean, julienne
Carrot, julienne
Carrot, julienne

^According to Monash University, carrot does not contain FODMAP and bean sprout only has a trace amount of FODMPAs. Both carrot and bean sprout can be eaten ‘freely’.

Monash recommends 5 serves of vegetables each day. 1 serve of bean sprout is 50g; 1 serve of carrot is 60g.

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