Buckwheat Noodles & Tempeh

Nourish Your Gut with This Low FODMAP Plant-Based Stir-Fry

Transitioning to a plant-based diet, boosting your fiber intake, or caring for your gut health doesn't have to mean sacrificing flavor or simplicity in the kitchen. This vibrant stir-fry recipe is perfect for beginners exploring plant-based cooking, as well as those looking to enjoy a delicious low FODMAP meal.

Packed with gut-friendly ingredients like tempeh, buckwheat noodles, and nutrient-dense vegetables, this dish balances savory, tangy, and umami flavors. Plus, it’s quick to prepare, making it an ideal choice for busy weeknights or meal prep. Whether you're focused on improving digestion, increasing plant-based protein, or just expanding your recipe repertoire, this stir-fry has something for everyone.

Let’s dive into the step-by-step guide to creating a meal that’s as satisfying as it is nourishing!

Servings: 3

Ingredients: 

• ⅓ cup soy sauce 

• 1 tablespoon freshly grated ginger 

• 2 tablespoons maple syrup 

• ¼ cup rice vinegar 

• 2 tablespoons sesame oil (plus 1 tablespoon for cooking) 

• 1 block tempeh 

• 3 bunches buckwheat noodles (Lotus Food brand or any other brand that does not contain wheat) 

• 2 bunches baby bok choy 

• 1 pinch of salt (for seasoning) 

• 1 tablespoon cornstarch 

• 1 cup edamame beans 

• 2 cups oyster mushrooms, chopped 

• 1 red bell pepper, sliced 

Instructions: 

1. In a small bowl, mix together the soy sauce, freshly grated ginger, maple syrup, rice vinegar, and 2 tablespoons sesame oil. 

2. Slice the tempeh into thin slices and cut them into 1-inch cubes. Place the tempeh cubes in a bowl with the sauce mixture from step 1 to marinate.

3. Cook the buckwheat noodles as instructed on the box. Be sure to drain and rinse them with cold water to prevent overcooking. 

4. Chop the bok choy in half and separate the leaves. 

5. In a saucepan over medium-high heat, heat 1 tablespoon of sesame oil. Pan-sear the bok choy for 3 minutes on each side, lightly seasoning each side with a pinch of salt. Set the cooked bok choy aside. 

6. Add the tempeh to the heated pan and sear each side until golden brown (approximately 4-5 minutes on each side). Set the tempeh aside. 

7. In the marinade that the tempeh was in, whisk in 1 tablespoon of cornstarch.

8. Next, add the edamame beans, chopped mushrooms, and sliced bell peppers to the pan with half of the marinade mixture. Continue to sauté until tender (about 5-8 minutes).

9. Once the vegetables are cooked through, add the cooked tempeh and the rest of the marinade. Continue to sauté for another 3 minutes until the sauce starts to thicken. 

10. Add the remaining noodles and toss until they are warm and well-coated. If you do not plan to eat all the noodles, add half the noodles and save the rest for leftovers. 

11. Serve the dish warm with the bok choy.