If you came here today looking for a new low FODMAP recipe you landed in the right place! If you’re not on the low FODMAP diet and you have no clue what FODMAP’s even are, click here because it’s a whole world of research.
Either way, this rice bowl is FODMAP friendly and super delicious for everyone!
The low FODMAP diet is a new addition to my household. We’re constantly googling all types of foods that we’re used to eating to see if it’s low or high in FODMAP’s. My good predictions now automatically add “low FODMAP” to any food related thing I enter into the search bar.
It’s been interesting, but honestly, not too disappointing. I think the biggest shock for us was garlic and onion. Which is a big ingredient in most dishes. However, I’ve found many bloggers who introduced me to the saving grace ingredient.
Notes About the Ingredients:
The saving grace.
Because onions and garlic are taboo for the low FODMAP diet, I knew I would quickly need to find a replacement for those flavors. Because FODMAP’s are water-soluble but not oil soluble, I knew I could use a garlic or shallot infused oil, but for every recipe that wouldn’t be enough.
However, I quickly came across this powder on Amazon and bought it immediately.
Asafetida is a popular spice in Indian cuisine used to enhance the flavor of many dishes. It’s made from the dried sap of from the roots of Ferula plants.
It’s a great source of antioxidants, good for digestion, has been known to reduce symptoms of IBS and is basically a great addition to your kitchen if you have IBS or are on the low FODMAP diet.
Thankfully, many herbs and spices are low FODMAP. In this recipe besides the Asafetida there’s also ginger, cumin, paprika, and for herbs we used cilantro and basil.
Ginger is great for reducing inflammation and supporting the digestive system.
Cumin can help with bloating, supporting the digestive system and relieve nausea and constipation.
Paprika is also another great spice that’s easy to add into your diet and supports healthy digestion.
Like paprika, cilantro has many benefits with digestion and gut health being a perk for the low FODMAP diet.
Basil promotes healthy digestion and reduces inflammation.
Like many foods in the FODMAP diet there are exceptions. Sweet potato being one of them. A low FODMAP serving is about 1/2 cup. So for this recipe I used 1/2 of a large sweet potato but you could also use two small sweet potatoes. Peeled and cubed it should equal to about 1/2 cup per bowl.
Luckily all meats and some substitutes are low in FODMAP’s. I happened to have pork leftover from a meal kit but you could also use ground turkey or chicken if you don’t eat pork.
Coconut Aminos and Ponzu
Coconut aminos is a fantastic substitute for soy sauce. You can always buy gluten free soy sauce for a low FODMAP replacement but we’ve been using coconut aminos for a long time and prefer it better. It can be a little salty though, so if you’re follow a recipe that uses soy sauce be sure to use less and taste along the way!
Gluten-free ponzu sauce is a great low FODMAP ingredient as well. It’s similar to soy sauce except that it’s a little citrusy and slightly sweeter. I find it as a good balance to coconut aminos’ saltiness.
Mayo and Olive Oil
Thank goodness mayo is low FODMAP. Monash sets the serving size at 2 tbsp, but use your own judgment and make sure that there’s no hidden onion or garlic powder in your brand. We use this ingredient often as a topping sauce. If you’re not a fan of mayo, you could always substitute it in equal parts with lactose-free sour cream.
Olive oil is also a blessing to the low FODMAP diet. You can use regular, garlic infused and shallot infused. Because oil is not water soluble infused olive oil was give the okay so that you can still incorporate those flavors without the FODMAP’s of garlic and shallots.
Prep all ingredients by cubing sweet potato, zesting and quartering lime, gently tearing basil into smaller pieces.
Pre-heat oven to 400F. While oven is preheating, transfer cubed sweet potato to baking sheet (lined or unlined with foil). Drizzle with 1tbsp of olive oil and sprinkle with 1tsp cumin, 1tsp of paprika, 1/2tsp of Asafetida and salt & pepper. Toss to coat.
While waiting on the oven to preheat, add 1/2tsp of olive oil to a small pot on medium-high heat. Once oil is hot add 1tbsp of sesame seeds to toast until light brown and fragrant.
Once oven is preheated, add sweet potatoes and set timer for 30 minutes tossing at 15 minutes, halfway through.
When sesame seeds are toasted, add rice and stir until combined. Then add 1 1/4cup of water and bring to a boil. Once boiling, cover with lid and turn heat to low to bring to a simmer for 15-18 minutes. When rice is finished, remove from heat and fluff.
While you wait for rice and potatoes, preheat remaining tbsp of olive oil to a skillet on medium heat. Once skillet is hot add your ground pork and break into smaller pieces. When pork start to brown add 1tbsp coconut aminos, 1tbsp GF ponzu sauce, 1/4tsp ginger and remaining 1/2tsp Asafetida. Mix until are spices are combined. Sprinkle with a pinch of salt and pepper. Remove from heat once cooked through and toss in the 1tsp of sesame seed.
While waiting on the remainder of time for sweet potatoes, place 4tbsp of mayo in small bowl. Toss in as much lime zest as you’d like and half of the lime juice. Stir to combine. Add 1tsp of water at a time until drizzle consistency.
Plate in bowl with rice on the bottom, ground pork and sweet potato on top with the garnish of basil and cilantro. Drizzle with sauce and serve with a lime wedge on the side and enjoy!
Pairs well with a Chenin Blanc or Pinot Noir.
Ginger Pork Rice Bowl
This flavorful rice bowl is a quick and easy meal to throw together for lunch or dinner. The fresh ingredients mixed with the roasted flavor of the sweet potato and the savory delicious ginger pork pair perfectly together for a yummy low FODMAP meal.
Ginger Pork Rice Bowl
- Baking sheet
- Small pot
- 1/4 tsp ground ginger 1 tbsp shaved if using fresh
- t tsp cumin
- 1 tsp paprika
- 1 tsp Asafetida
- salt and pepper to taste
- 1 tbsp sesame seed
- 1 tsp sesame seed
- 2 tbsp olive oil
- 1 tsp olive oil
- 1 tbsp coconut aminos
- 1 tbsp GF ponzu sauce
- 4 tbsp mayo
- 1 1/4 cup water
- 3/4 cup Jasmine rice
- 10 oz ground pork sub ground turkey or chicken if not using pork
- 1/2 large sweet potato or two small sweet potatoes
- 1/3 cup basil
- cilantro to garnish
- 1 lime
If you try this recipe, let me know what you think in the comments!
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Remember to be brave in trying new things and always cook with a dash of love!
Until next time,
Haley | Creator of Haley’s Kitchen