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Low-FODMAP Quinoa Stir-Fry with Sauerkraut

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By Joana Oliveira

I ate this for lunch, it was very yummy!  My companion who is a big fan of choucroute (sauerkraut in French), just loved it! :) As you know, quinoa is great for its source of iron, amino acids and potassium that helps beat bloat and was an important source of energy when I was very ill. Ginger is also very good for us.

Low-FODMAP Quinoa StirFry with Sauerkraut

Recipe based on 4 servings

1 cup quinoa
2 cups water
Pinch of salt
2 tbsp 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 for tips)
1 tbsp fresh grated ginger
Pinch of salt
1 egg, beaten (omit if vegan)
1/2 cup scallions (green tops only), chopped
2 tbsp sesame seeds
1 tbsp 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 quinoa absorbs 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.

3. Add in the carrot, stirring occasionally until tender, about 3 minutes.

4. Add the bell pepper and cook for 5 minutes.

5. Add the sauerkraut, ginger, salt and cook for about 10 minutes, stirring frequently.

6. 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.

7. Add scallions, sesame seeds and tamari, stir and cook just until heated through, approximately 2 minutes.

Divide stirfry among 4 bowls and serve warm.

*Check out recipes from Joana and other BonCalme contributors here!

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