Rice Noodles with Sesame and Vegetables: A FODMAP-Friendly Favorite

This rice noodle dish is a simple and flavorful FODMAP-friendly meal. Tossed with fresh vegetables and a sesame dressing, it’s light, healthy, and perfect for busy days.

• Total Time: 20 minutes
• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Servings: 4

Ingredients

For the Noodles and Vegetables:

1. 200 g rice noodles
2. 1 cup zucchini (julienned or thinly sliced)
3. 1 cup carrots (julienned or shredded)
4. 1/2 cup red bell pepper (thinly sliced)
5. 1 cup bean sprouts (optional)
6. 2 tbsp sesame oil (divided)

For the Sesame Dressing:

1. 3 tbsp low-sodium soy sauce or tamari (FODMAP-friendly)
2. 1 tbsp rice vinegar
3. 1 tbsp sesame oil
4. 1 tsp grated ginger (optional)
5. 1 tsp maple syrup or sugar
6. 1 tbsp sesame seeds

Optional Garnishes:

1. Fresh cilantro or parsley (chopped)
2. Extra sesame seeds
3. Lime wedges

Step-by-Step Instructions

1. Cook the Noodles:
   Cook rice noodles according to the package instructions. Drain, rinse with cold water, and toss with 1 tablespoon of sesame oil to prevent sticking.
2. Prepare the Vegetables:
   Heat the remaining 1 tablespoon of sesame oil in a large skillet or wok over medium heat. Add the zucchini, carrots, and red bell pepper. Sauté for 3-4 minutes until tender-crisp. Stir in the bean sprouts, if using, and cook for 1 more minute.
3. Make the Dressing:
   In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, ginger (if using), maple syrup, and sesame seeds.
4. Combine:
   Add the cooked rice noodles to the skillet with the vegetables. Pour the sesame dressing over the top and toss gently to combine and heat through.
5. Serve:
   Divide the noodles and vegetables among bowls. Garnish with fresh cilantro, extra sesame seeds, and lime wedges if desired. Serve warm or at room temperature.

Nutritional Information (per serving)

• Calories: 250
• Protein: 5 g
• Fat: 10 g
• Carbohydrates: 36 g
• Fiber: 3 g
• Sugar: 4 g

Vitamins and Benefits

Contains:

• Fiber (vegetables): Promotes healthy digestion.
• Healthy fats (sesame oil): Support heart health and satiety.

Benefits:
This dish is low-FODMAP, gluten-free, and rich in nutrients, making it a light yet satisfying meal option for those with sensitive digestion.

Rice noodles have been a staple in Asian cuisine for centuries and are made from simple ingredients: rice and water!

Storage Tips

• Store leftovers in an airtight container in the refrigerator for up to 2 days.
• Reheat gently in a skillet with a splash of sesame oil or water.

FAQ

Can I use other vegetables?
“Yes, try bok choy, spinach, or green beans for variety.”

What protein can I add to this dish?
“Grilled chicken, shrimp, or tofu make great additions while keeping it FODMAP-safe.”

Can I make this ahead of time?
“Yes, prepare the noodles and dressing in advance. Toss everything together just before serving.”