Before Low FODMAP, after Low FODMAP, Korean food has my full heart. So I HAD to try and recreate this ultimate comfort food that I’ve loved since I first had it many, many years ago. I finally did it! Enter: Low FODMAP Bibimbap. I wanted this recipe to be easy and approachable so I used ground beef. It looks like a lot of ingredients, but I promise it’s super simple to throw together! And the flavor payoff is SO worth it with the ground beef flavor, makeshift Bibimbap sauce and variety of vegetables. Let’s get into it, shall we?
What You’ll Need
Cutting Board, Knife & Julienne Peeler (optional) – To prep your vegetables.
Measuring Cups & Spoons – To mix your sauce.
Large Wok or Frying Pan & Spatula – To lightly cook the vegetables.
Plates & Small Bowl – To hold the cooked vegetables/eggs, the sauce, and for serving.
About the Ingredients & FODMAP Content
Sauce Ingredients
Gochugaru – Gochugaru is Korean red chili powder, and I can typically find it at my local Asian or Korean market. It is crucial for this Low FODMAP Bibimbap to get the flavors as close to the real thing as possible, since the typically used Gochujang (Korean red chili paste) has gluten and garlic.
Gochugaru has not technically been tested for FODMAPs so we cannot know for certain how much fructose, polyls or oligos it contains. However, the 2 tablespoons called for in the sauce can be split across roughly 6-8 servings, so you are eating a small amount. And the gochugaru in the ground beef can be left out. Definitely eat to your personal tolerance!
Gluten Free Tamari – I like to use tamari over soy sauce, as tamari has less sodium and a more robust flavor (MORE UMAMI!). It is Low FODMAP in 2 tablespoon servings.
Pure Maple Syrup & Rice Vinegar – Adds the perfect amount of sweetness & acidity. Both are Low FODMAP in 2 tablespoon servings.
Gluten Free Miso Paste – Low FODMAP in 1 tablespoon servings. Miso paste adds additional savory flavor to get the resulting flavor closer to gochugaru, which is made with fermented soybeans. For this recipe, the only gluten free miso paste I was able to find was from Thrive Market, and it wasn’t as robust of a flavor as I’d like. If you can get your hands on it, Miso Master is great!
Garlic-Infused Olive Oil & Sesame Oil – For nutty & garlicky, savory flavor! If you are using a store-bought oil, be sure that it is actually Low FODMAP, as not all commercially produced garlic oils are safe! My favorite brand to use is Garlic Gold, which I buy off of Amazon in bulk.
Ground Beef Ingredients (Ones Not Already Listed Above)
Ground Beef – I like to use lean ground beef (90%/10%) as using anything fattier does result in a lot of extra rendered fat. If a leaner ground beef is not available to you, feel free to drain the excess fat after cooking.
Ginger – Just a small amount is perfect to add a small peppery, refreshing zing to the beef mixture. No FODMAPs are detected in ginger.
Green Onion – Using the green part only, adds onion flavor without the FODMAPs. I always add green onion in at the end of cooking as some of the flavor gets lost with heat. Pro tip: Stick the white ends with tiny roots in a glass of water to grow a second serving!
Sesame Seeds – While entirely optional, adds extra nutty flavor and texture to the ground beef mixture.
The Optional (but Highly Recommended) Toppings
Carrot – Carrots are FODMAP free! Sauté them to make them more palatable in the dish.
Zucchini – Low FODMAP in 1/3 cup servings. Sauté them only for a brief moment as the water content will start to leech out of the zucchini if heated for too long.
Baby Spinach – Low FODMAP in 1-1/3 cup (2.65 ounce) servings.
Eggs – Fry them up! I like them runny so that they can mix deliciously into the rice. No FODMAP content here.
To Assemble
Cooked Rice – Low FODMAP in 1 cup servings.
Seaweed – No FODMAP content is detected here. Totally optional but adds a little something special to the dish.
Enjoy! <3
If you try this Low FODMAP Bibimbap recipe, leave me a star rating and a comment to let me know how you like it. I’d love to know, and it really does support me and my little blog when you do! Looking for other Asian-Inspired recipes? Try my Thai Green Curry, or my Sticky Peanut Green Beans.
Low FODMAP Bibimbap (Ground Beef) – No Refined Sugar & Gluten Free
Equipment
- Cutting Board, Knife & Julienne Peeler (optional)
- Measuring Cups & Spoons
- Large Wok or Frying Pan & Spatula
- Serving Plates & Small Bowl for Sauce
Ingredients
Bibimbap Sauce
- 2 tablespoons gochugaru
- 1-1/2 tablespoons gluten free tamari
- 1-1/2 tablespoons pure maple syrup
- 2 teaspoons rice vinegar
- 2 teaspoons gluten free miso paste
- 1 teaspoon garlic-infused olive oil
- 1 teaspoon sesame oil
Bibimbap Ground Beef
- 1 tablespoon garlic-infused olive oil
- 1 pound lean ground beef (90%/10%)
- 2 tablespoons gluten free tamari
- 2 tablespoons pure maple syrup
- 1 tablespoon gochugaru for extra flavor, optional
- 1 teaspoon minced ginger
- black pepper to taste
- 1/4 cup chopped green onion tips
- 1 teaspoon sesame oil
- 1 teaspoon sesame seeds
Optional Toppings & Accompaniment
- 1 zucchini cut into thin matchsticks 2" long
- 1 medium carrot julienned or shredded
- 10 ounces baby spinach
- 4 fried eggs
- garlic-infused olive oil for sautéing/frying
- fine sea salt for the carrots
- gluten free tamari for the spinach
- sesame oil for the spinach
For Serving
- 4 cups cooked rice
- roasted seaweed cut into strips, optional
- additional sesame seeds optional+
Instructions
Mix the Sauce
- Add all ingredients into a small bowl and mix with whisk or fork until evenly distributed. If you'd like a more watery sauce, add water until you reach your desired consistency.
Cook the Toppings (if using)
- Heat garlic oil in a large wok or frying pan on medium high & sauté carrots for 3-4 minutes. Set on plate and toss with a light amount of salt.
- Adding more garlic oil to the pan if needed, sauté the zucchini for 1-2 minutes and set aside.
- Sauté baby spinach until wilted. Place in small bowl and toss with a dash of gluten free tamari and sesame oil.
- Adding more garlic oil to the pan if needed, fry the eggs to your desired doneness. Sunny-side up is my preference. 🙂
Cook the Ground Beef
- Heat garlic oil in wok or frying pan on high. Add ground beef and let one side cook and brown for 2-3 minutes. Once one side is browned, add the gluten free tamari, maple syrup, gochugaru, ginger and ground black pepper to taste, breaking up the ground beef to distribute the ingredients. Stir fry until the ground beef is almost cooked through.
- In the last couple of minutes, add the chopped green onion. Turn off the heat and mix in sesame oil. Top with sesame seeds if using.
Assemble!
- Split ingredients between four servings over rice. Top with a drizzle of sauce, additional sesame seeds and slivers of roasted seaweed if using.
Notes
- Gochugaru has not technically been tested for FODMAPs so we cannot know for certain how much fructose, polyls or oligos it contains. However, the 2 tablespoons called for in the sauce can be split across roughly 6-8 servings, so you are eating a small amount. Definitely eat to your personal tolerance!
- If you are using a store-bought oil, be sure that it is actually Low FODMAP, as not all commercially produced garlic oils are safe!
Did you make this recipe?
Tag @thefodmapfactor on Instagram and hashtag it #thefodmapfactor. <3
You Might Like:
- Low FODMAP Sticky Peanut Green Beans – Added Sugar Free, Grain Free, Plant-Based
- Low FODMAP Orange Chicken with Broccoli – Dairy Free, Grain Free, Paleo-Friendly
- Low FODMAP Thai Green Curry – Dairy Free, Paleo-Friendly, Whole30-Friendly
- Low FODMAP Beef Sambal Noodles – Added Sugar Free, Dairy Free, Grain Free
