Moo Shu Vegetables (Gluten-Free, Low FODMAP)
Adapted from this wonderful recipe from Woks of Life, this gluten-free version was also designed to be low FODMAP-optional. Check the label on your hoisin sauce and omit it if you’re very sensitive to the small amount of garlic powder. Also note per the above, that only dried shitakes are LF and they then must be rehydrated. To serve the moo shu, wrap the makeshift gluten-free pancakes in a clean dish towel and microwave or heat in the oven until steaming. The filling can be made days in advance, but once those pancakes are hot, serve immediately!
Servings 6
Ingredients
- 2 tablespoons gluten-free tamari
- 2 tablespoons gluten-free hoisin sauce see note, optional, plus more for serving
- 2 tablespoons Shaoxing wine sherry, sake or mirin
- 1 teaspoon sesame oil
- 1/2 teaspoon salt
- 3 tablespoons neutral oil I use avocado oil
- 2 medium carrots julienned
- 1 red bell pepper thinly sliced
- 1 orange or yellow pepper thinly sliced
- 3 cups finely shredded green cabbage
- 6 dried shiitake mushrooms rehydrated and thinly sliced (see note, optional)
- 2 scallions green parts only, julienned
- 12 Gluten-free mandarin pancakes or cassava/almond flour tortillas for serving (see note)
Instructions
- In a medium mixing bowl, whisk together the tamari, hoisin sauce, wine, sesame oil, and salt. Set aside.
- Heat a wok or large skillet over high heat. Add 1 tablespoon of oil and stir-fry the julienned carrots for 2 minutes, until softer but still crunchy, then transfer to a bowl and set aside. Using the same method, cook the red bell peppers, cabbage and shiitake mushrooms separately, and set those aside in the same bowl. Be careful not to overcook the vegetables – they should be pliable but still al dente.
- Return all the vegetables to the pan and add in the sauce mixture. Stir fry everything together for another minute.
- Serve immediately with the scallions, steamed gluten-free pancakes and more hoisin sauce on the side!