Sliced Beef Stir-Fry with Cooked Red Bell Peppers & Bamboo Shoots (Low-polyol vegetables)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
A low-FODMAP stir-fry of sliced beef, cooked red bell pepper at half a pepper per serving, and canned bamboo shoots, glossed in ginger-tamari.
Stir-fry night doesn't have to sabotage a sensitive gut. This one leans on cooked red bell pepper — kept to its low-polyol portion — and canned bamboo shoots, which are one of the quiet wins of low-FODMAP eating. A wheat-free soy marinade and a quick sear deliver all the wok flavor without a single garlic or onion to answer for.
🥄 Ingredients
- 🫗 300g (10 oz) beef sirloin or rump steak, sliced thinly across the grain
- 🫗 1 medium red bell pepper (about 150g), stemmed, seeded, and sliced — about half a pepper per serving
- 🫗 1 can (about 225g drained) bamboo shoots, drained and rinsed
- 🫗 2 tablespoons wheat-free soy sauce (tamari)
- 🫗 1 teaspoon cornstarch
- 🫗 1 teaspoon grated fresh ginger
- 🫗 1 tablespoon neutral oil (peanut or rice bran), divided
- 🫗 1 teaspoon toasted sesame oil
- 🫗 2 tablespoons sliced chives (green parts)
- 🫗 Salt and white pepper
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Whisk the tamari, cornstarch, ginger, and a splash of water into a slick marinade, and toss the beef through. Leave for 10 minutes.
Heat half the neutral oil in a wok over high heat until shimmering. Sear the beef in a single layer for 1–2 minutes per side until browned and cooked through, then lift it out.
Add the remaining neutral oil and cook the red pepper for 2 minutes, until tender but still bright.
Add the bamboo shoots and a splash of water, and cook for 2 minutes, until hot through.
Return the beef with any juices, add the sesame oil and chives, toss for 30 seconds, and serve immediately.
⚠️ Common Mistakes
- ✕
Using a whole pepper's worth per person "because stir-fry needs it."
- ✕
Reaching for regular soy sauce when the recipe calls for wheat-free.
- ✕
Overloading the wok so the beef never gets a chance to brown.
🔄 Variations
Use chicken breast or firm tofu in the same marinade.
Add finely sliced carrot or a small handful of trimmed green beans for green.
Serve over jasmine rice or rice noodles for a bigger plate.
🧊 Storage
- 📦
Best eaten immediately; leftover stir-fry keeps 1 day and reheats in a hot pan.
- 📦
Opened bamboo shoots keep 3 days covered in the fridge.
💡 Chef Tips
Tip 1: Red bell pepper at about half a pepper per person keeps the polyol load on the right side of the line, and cooking softens it further.
Tip 2: Canned bamboo shoots are already cooked — draining and rinsing them well is all they need.
Tip 3: Wheat-free tamari keeps the gluten and extra fructans out of the pan.
Tip 4: A screaming-hot wok is the secret; crowd the beef and it steams instead of searing.
❓ FAQ
Why red pepper and not other peppers? Cooked red bell pepper at about half a serving is the gentle, portion-testable line; it's one of the better-tolerated peppers.
Are bamboo shoots low FODMAP? Canned, drained bamboo shoots are a low-FODMAP vegetable — crisp, mild, and safe.
Is the beef fully cooked? Thin slices seared at high heat cook through in about two minutes; check for no pink before serving.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →