This Low FODMAP stir-fry is a quick, plant-powered dish featuring eggplant and bell peppers sautéed in a simple, flavorful sauce. It’s gentle on digestion, easy to prepare, and makes a colorful side or light main meal for those following a low FODMAP lifestyle.
Yields:
2 Servings
Prep time:
10 mins
Total time:
22 mins
Why You’ll Love It
This stir-fry is a go-to when you want something fast, nourishing, and easy to digest. Eggplant cooks down into a tender, savory base while bell peppers add natural sweetness and crunch. Tossed with a light sesame-ginger sauce, this recipe is satisfying without being heavy — and it avoids high FODMAP ingredients that often trigger digestive discomfort.
Ingredients
- 1 medium eggplant, cut into bite-sized cubes
- 2 medium bell peppers (any color), sliced into strips
- 2 tbsp garlic-infused olive oil (FODMAP-friendly substitute for fresh garlic)
- 1 tbsp tamari (or low-sodium soy sauce, if tolerated)
- 1 tsp fresh ginger, grated (optional, if tolerated)
- 1 tsp toasted sesame oil
- 1 tsp sesame seeds (optional, for garnish)
- Pinch of salt & pepper, to taste
- Fresh cilantro or parsley, chopped (for garnish)
Instructions
- Prep the Vegetables: Wash and chop eggplant into cubes and slice bell peppers into strips.
- Cook the Eggplant: Heat garlic-infused olive oil in a large skillet or wok over medium heat. Add eggplant and sauté for 5–7 minutes, until softened.
- Add Bell Peppers: Stir in bell peppers and cook for another 4–5 minutes until tender-crisp.
- Season the Stir-Fry: Add tamari, sesame oil, and ginger (if using). Toss well to coat the vegetables.
- Serve & Garnish: Transfer to bowls and sprinkle with sesame seeds and fresh herbs before serving.
Storage & Meal-Prep Tips
- Store: Keeps in the fridge for up to 3 days in an airtight container.
- Reheat: Gently in a skillet or microwave until warmed through.
- Meal prep: Pairs well with rice or quinoa for an easy, make-ahead lunch.
Substitutions & Variations
- Protein boost: Add grilled chicken, shrimp, or firm tofu (if tolerated).
- Spice lovers: Add a dash of chili flakes for gentle heat.
- Other veggies: Zucchini or spinach can be added if you need more variety.
- Extra crunch: Top with chopped peanuts or pumpkin seeds (Low FODMAP-friendly).
Why This Recipe Is Low FODMAP
This stir-fry is designed to be gut-friendly while still flavorful:
- Eggplant is Low FODMAP at servings of 1 cup, providing fiber without excess fermentable carbs.
👉 Low FODMAP food guide – Monash University → - Bell peppers (red, yellow, or green) are naturally Low FODMAP and add antioxidants and vitamin C.
👉 Bell pepper nutrition – Cleveland Clinic → - Garlic-infused oil gives rich flavor without triggering symptoms, since FODMAPs are not soluble in oil.
👉 Why garlic-infused oil is Low FODMAP – Monash FODMAP →
This recipe is also part of our Low FODMAP Recipes → collection, offering tasty meals that are gentle on digestion.
