Food Allergy Recipe: A quick, tasty and FODMAP-friendly meal

Yakisoba – Japanese fried buckwheat noodles 
Soba noodles are traditionally made with buckwheat, a nutrient-dense grain that is easy on digestion. Be sure to buy true buckwheat noodles as these are fine for FODMAP (some noodles contain wheat, which is not FODMAP friendly). 

1 small carrot, cut into thin matchsticks
1 small zucchini, cut into thin matchsticks
1 tablespoon olive oil
100g raw king prawns, shelled, deveined if necessary
114 g soba noodles, these are often pre-portioned in the packets
2 teaspoons soy sauce
2 teaspoons sesame oil
sea salt

1. In a wok or large frying pan, stir-fry the carrot and zucchini in the oil for about 10 minutes, until they begin to soften. Add the king prawns and continue to stir-fry for another three minutes or so, until the prawns are cooked.
2. Meanwhile, put the soba noodles in a saucepan, pour over boiling water and simmer for around 10 minutes, until soft. Drain.
3. Add the noodles to the vegetables and prawns and toss together well. Add the soy sauce and sesame oil with a pinch of sea salt and toss well.

This is an edited extract from Digestion by Dale Pinnock, published by Hardie Grant Books and available from QBD The Bookshop. Prefer to view recipes on your mobile device? Register for a free one-month membership.