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April 20, 2021 Added Sugar Free

Low FODMAP Sticky Peanut Green Beans – Added Sugar Free, Grain Free, Plant-Based

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I don’t have many side dishes on my blog; I like to keep things simple. Meals with one pot and one cooking process? Yes please! But these Sticky Peanut Green Beans are super quick and simple to make. I usually cook them up when I make a batch of peanut sauce. It’s a great way to use it up because I always make more than I can eat! Serve these with an Asian-style protein or a stir fry, and you have yourself a solid meal. Some ideas on what to pair these with:

Sambal Pepper Chicken

Thai Green Curry

Beef Sambal Noodles

Now, let’s get into what you’ll need + the ingredients!

What You’ll Need

Small Saucepan – To heat your peanut sauce.

Large Frying Pan or Wok, and Spatula – For stir frying the green beans.

Green beans stir fried with a peanut sauce and topped with sesame seeds.

About the Ingredients & FODMAP Content

For the Peanut Sauce

Peanut Butter – Can’t have peanut sauce without peanut butter! I haven’t tried subbing any other kind of nut butter in peanut sauce, but definitely feel free to substitute it, and let me know how it goes! According to the Monash University app, peanut butter is low FODMAP in 2 tablespoon servings (high FODMAP in >140g). This puts peanut butter well under the FODMAP threshold for a single serving. I prefer to use smooth peanut butter since we’ll get some texture from the sesame seeds.

Water – Used to help thin out the peanut butter. The peanut butter will seem runny when heated, but will get viscous after cooling.

Coconut Aminos – Used to keep this soy free in place of gluten free tamari. Coconut aminos is low FODMAP in 1 teaspoon servings, making the amount utilized safe. I love using coconut aminos because of its natural sweetness. No need for any added sugar.

Rice Vinegar – A little bit of acidity is necessary to freshen up the heavy peanut flavor.

Avocado, Olive or Peanut Oil – Used primarily for texture. A splash is all you need.

Cayenne Pepper – Completely optional, but great for a little extra kick if you like your peanut sauce spicy.

Green beans stir fried with a peanut sauce and topped with sesame seeds.
For the Stir Fry

Green Beans – Green beans are low FODMAP in 2.65 oz servings (about 15 beans). Eat to your personal tolerance.

Garlic-Infused Olive Oil – My favorite garlic-infused oil is by Garlic Gold, which I buy in bulk off of Amazon. If using another store-bought oil, be sure to verify that it is low FODMAP as not all garlic-infused oils are safe! More on that in this article by FODMAP Everyday. If in doubt, go with oils that are FODMAP-friendly certified, like the one by Fody Foods.

Sesame Seeds – Added at the end for a little extra crunch and texture. Not necessary, but highly recommended!

Green beans stir fried with a peanut sauce and topped with sesame seeds.

Tips for Success

  • When heating the peanut sauce initially, keep careful watch so that it doesn’t boil too vigorously and burn. I like to keep mixing it as I break up the peanut butter. You’re good to remove it from the heat just when the peanut butter is evenly distributed.
  • Green beans do take awhile to cook on the stove so it will require a little bit of patience. I stir fry them and let them sit for a minute before stir frying them again, doing this until the 10 minute mark. This results in green beans that are thoroughly cooked but still have some crunch to them. Cook for a few minutes longer if you prefer your green beans softer.
  • Add the peanut sauce at the last minute and stir quickly to evenly distribute the sauce throughout the green beans. You want to move quickly here as the peanut sauce can burn. You want the sauce to darken just a little bit as this gives it a nice toasty flavor. Remove from heat right when it hits this point.

If you try my Sticky Peanut Green Beans, drop a comment below to let me know how you like it! Or snap a photo and tag me on Instagram at @thefodmapfactor. It seriously makes my day when I see you guys trying my creations. And I’d love to know if you enjoy them as much as I do! 🙂

Green beans stir fried with a peanut sauce and topped with sesame seeds.
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Sticky Peanut Green Beans – Low FODMAP, Grain Free, Added Sugar Free

These simple green beans are stir fried and topped with a soy-free peanut sauce while still in the pan. The sauce coats the green beans and gets nice and toasty. So delicious – the perfect side dish!
Course Side Dish
Cuisine Asian
Keyword Added Sugar Free, Dairy Free, Gluten Free, Low FODMAP, Plant Based, Refined Sugar Free, Side Dish, Soy Free, Stir Fry, Vegan, Yeast Free
Prep Time 15 minutes minutes
Cook Time 15 minutes minutes
Servings 4 servings

Equipment

  • Small saucepan
  • Large wok or frying pan

Ingredients

For the Peanut Sauce (Makes about 3x the amount needed)

  • 3 tablespoons smooth peanut butter
  • 3 tablespoons water
  • 2 tablespoons coconut aminos
  • 1 teaspoon rice vinegar
  • 1/2 teaspoon avocado, olive, or peanut oil
  • 1/2 teaspoon cayenne pepper optional

For Stir Frying

  • 1 pound trimmed green beans
  • 2 tablespoons garlic-infused olive oil
  • 2 tablespoons peanut sauce
  • 1 teaspoon toasted sesame seeds

Instructions

  • In a small saucepan, combine all peanut sauce ingredients and set over medium high heat. Stir as sauce begins to heat and bubble, and peanut butter breaks down. Once ingredients are well incorporated, remove from heat and set aside.
  • In a large wok or frying pan on high heat, heat garlic-infused olive oil. Once oil is hot, add green beans and sauté, stirring every minute or so. Cook and stir fry for 8-12 minutes depending on how crispy or soft you like your green beans.
  • Turn down heat to medium and pour in 2 tablespoons of peanut sauce. Stir to distribute peanut sauce evenly over green beans. Peanut sauce will start to toast, turning into a deeper brown color. After a minute or two, remove from heat.
  • Top and stir through sesame seeds. Serve immediately.

Notes

  1. If using store-bought garlic-infused oil that is not certified FODMAP-friendly, make sure to use a brand that doesn’t list “garlic oil,” “garlic essential oil,” “garlic essence,” “garlic flavoring,” “natural roasted garlic flavor,” or anything similar in the ingredients list. There’s no way to know whether these ingredients are low FODMAP. More on that in this article on FODMAP Everyday.
« Low FODMAP Sambal Pepper Chicken – Dairy Free, Paleo-Friendly
Low FODMAP Chicken Coconut Curry Noodles – Dairy Free, Paleo-Friendly, Whole30 »

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About Me

My name is Cindy! I'm a recipe developer, food photographer and blogger and I'm on a mission to help you fill your belly with delicious, flavor-filled Low FODMAP goodness. Here, you'll find easy recipes for the home cook that will please the pickiest of eaters. You won't even miss the garlic and onion. :) Read about my health journey →

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