Kung Pao Broccoli
May 7, 2026
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Nutrition per Serving
* Nutritional values are estimates
Grains are low in lysine, an essential amino acid your body cannot make on its own.
Good sources: lentils, chickpeas (¼ cup, low-FODMAP), firm tofu, eggs, quinoa
Plan ahead: This meal is low in lysine. Add a meal this week with lentils, chickpeas, firm tofu, eggs, or quinoa to cover all 9 essential amino acids.
Ingredients
- Sauce
- 1/3 cup cold water
- 1.5 tbsp soy sauce
- 2 tsp cornstarch
- 1 tbsp Ponzu sauce
- Stir-fry
- 2 tbsp sesame oil
- 2 tsp fresh ginger, grated
- 2 tbsp green onions, chopped (green parts only)
- 1.5 cups broccoli, cut into small florets
- 4 carrots, julienned
- 2 bok choy, cleaned and chopped
- 2/3 cup red bell pepper, sliced
- 10 snow peas, trimmed
- 2 tbsp peanuts
- 2 cups brown rice, cooked
Instructions
- 1Prepare all vegetables ahead of time.
- 2In a small bowl, combine cold water, tamari, cornstarch, and Ponzu sauce. Stir well and set aside.
- 3Heat sesame oil in a large stir-fry pan or wok over medium heat.
- 4Add ground ginger or fresh ginger and green onions and stir for about 1 minute.
- 5Add broccoli florets and cook for about 4 minutes, stirring occasionally, until nearly al dente.
- 6Add bell pepper, carrots, bok choy, and snow peas. Cook for 1-2 minutes until crisp-tender.
- 7Pour sauce into the pan and stir everything together. Cook until sauce thickens, about 1-2 minutes.
- 8Serve over cooked rice if desired, and sprinkle with peanuts for crunch.
Recipe adapted from: Unknown - modified for GI issues
Quick & Healthy Stir-Fry
This Kung Pao Broccoli is a vegetarian take on the classic Chinese dish. It's packed with vegetables, ready in under 20 minutes, and uses simple ingredients you probably already have.
Why This Recipe Works
- Nutrient-dense broccoli: High in fiber and vitamins
- Quick cooking: Preserves nutrients and texture
- Versatile protein: Add chicken, tofu, or shrimp if desired
- Simple sauce: No complicated ingredients
Serving Suggestions
- Over white rice: For a complete meal
- With brown rice or quinoa: Add extra fiber
- Over noodles: Rice noodles or soba work great
- As a side dish: Pairs well with grilled proteins
Modifications
Make it your own:
- Add protein: Diced chicken, shrimp, or firm tofu
- Extra veggies: Bok choy (1 stalk) or extra carrots work well
- Spice it up: Add red pepper flakes or sriracha (if tolerated)
- Nut options: Peanuts (1/4 cup safe) or macadamia nuts (up to 20) are the best low-FODMAP choices. Almonds are acceptable at 10 or fewer. Avoid cashews and pistachios — both are high FODMAP.
FODMAP Notes
This recipe is sized for 2 servings and stays within low-FODMAP limits per serving. Key things to watch:
- Broccoli: 1 1/2 cups total — 3/4 cup per serving, which is the safe limit. Measure it; it's easy to overpour.
- Bell pepper: 2/3 cup total (1/3 cup per serving). Roughly 1 small pepper for the whole recipe.
- Bok choy: 1 stalk per serving is safe. Do not increase beyond 2 stalks for this recipe.
- Snow peas: 5 pods per serving (10 total). Do not add more.
- Nuts: Stick to peanuts. Cashews are high FODMAP regardless of quantity — do not substitute.
- Tamari vs soy sauce: Tamari is gluten-free and low FODMAP. Regular soy sauce contains wheat and may be an issue for some.
- Ponzu sauce: Check labels — some brands contain high-FODMAP additives. Use in small amounts.
Meal Prep Tip
This reheats well! Store in airtight containers for up to 4 days. Reheat in a skillet or microwave. The vegetables stay crisp if you slightly undercook them initially.
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