Low FODMAP Gado-Gado
Behold our Low FODMAP Gado-Gado! Sometimes spelled Gado Gado without the hyphen, this composed salad is a national dish in Indonesia. The term “gado-gado” translates as “mix mix” and this refers to the fact that the dish is made up of a mixture of items, which can vary chef to chef, and household to household. Our version includes tempeh. Gado-Gado is always very vegetable-centric, featuring both raw and steamed vegetables, and peanut sauce in always offered. Crisp shrimp crackers are a traditional accompaniment. On a hot day, this makes a great meal, and it should be served room temperature, but not cold.
Ingredients:
Salad:
- 8- ounces (225 g) plain tempeh, cut into finger shapes or wedges
- 1- pound (455 g) small thin skinned waxy potatoes
- 8- ounces (225 g) fresh green beans
- 2 tablespoons Low FODMAP Garlic-Infused Oil, made with vegetable oil, or purchased equivalent
- Kosher salt
- Freshly ground pepper
- 3- plum tomatoes, or equivalent amount beefsteak tomatoes, cored and cut into wedges
- 3 hardboiled large eggs, peeled and halved
- 2 cups (200 g) mung bean sprouts
- 2 cups (150 g) shredded Napa cabbage
- Half a hothouse cucumber, sliced thinly on the diagonal
- Lime wedges
Peanut Sauce:
- ¼ cup (60 ml) water
- 2 teaspoons FreeFod Garlic Replacer
- 10- ounces (280 g) unsalted freshly roasted peeled peanuts
- ¾ cup (180 ml) canned coconut milk, full-fat and well-stirred, or as needed
- 2 tablespoons ketjap manis; (I use ABC brand) or to taste
- 2 tablespoons freshly squeezed lime juice, or to taste
- ½ teaspoon sambal oelek, or to taste
- Salt
- Shrimp crackers, ready-to-eat or cooked per package instructions
Preparation:
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For the Salad: Place a steamer insert in a large pot and add a few inches of water to come to a level below the insert. Add tempeh, cover, bring to a simmer and cook for 12 minutes. Use tongs to gently remove tempeh and set aside.
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Using same pot and steamer insert, add the potatoes and steam until tender, about 15 minutes. Check water level and top off as needed. Remove potatoes and set aside. Halve them when cooled.
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Using same pot and steamer insert, add the green beans and steam until just tender, but still very bright green, about 5 minutes. Remove and place in ice water to cease cooking.
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While the potatoes and beans are steaming, sauté your tempeh. Heat the oil in a skillet over medium heat. Add tempeh, season with salt and pepper, and cook until golden brown on each side, abut 5 minutes total; set aside when done.
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For the Sauce: Whisk together the water and FreeFod Garlic Replacer in a medium-sized saucepan until dissolved; set aside.
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Grind the peanuts in a food processor fitted with a metal blade until finely ground. There might be some peanut dust and some larger pieces; that is exactly what you want. Scrape into the saucepan and then also add the ¾ cup (180 ml) coconut milk, 2 tablespoons ketjap manis, 2 tablespoons lime juice and ½ teaspoon sambal. Heat over low-medium heat and cook, stirring often, until combined and thickened a little bit, just a few minutes. Remove from heat and cool to room temperature.
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Assembly: On a large platter arrange the cooled cooked vegetables, tempeh and raw vegetables. Give the sauce one last stir, taste and adjust flavor and texture as desired by adding more of the needed ingredient – water and/or coconut milk to thin it out; more sambal for heat; more lime for acidity, salt etc. Your Low FODMAP Gado-Gado is ready to serve; set out shrimp crackers alongside. Encourage diners to take what they like and top with peanut sauce.
Notes:
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
• Cabbage: Both Monash University and FODMAP Friendly have lab tested various cabbages and reported their low FODMAP serving sizes. According to Monash Green Cabbage is low FODMAP in amounts of 75 g (3/4 cup) and Red cabbage is low FODMAP in amounts of 75 g (3/4 cup). According to Monash Savoy cabbage is low FODMAP in amounts of 40 g (1/2 cup). According to FODMAP Friendly Savoy cabbage is low FODMAP in amounts of 75 g (1 cup). According to both Monash and FODMAP Friendly, Napa cabbage is low FODMAP in amounts of 75 g (1 cup).
• Coconut Milk: Both Monash University and FODMAP Friendly has lab tested coconut milk for FODMAPs. Monash divides their testing into a few categories. Here are Monash’s statements: Coconut milk with inulin is Red Light high FODMAP at ½ cup (125 ml) or 120 g. There is no information on smaller amounts. UHT (long life, shelf-stable) coconut milk is Green Light low FODMAP at ¾ cup (180 g). Canned coconut milk is Green Light low FODMAP at ¼ cup or 60 g. They also have some brands represented, such as Sanitarium, and their unsweetened coconut milk, which is a shelf-stable type, is low FODMAP at 1 cup (250 g). FODMAP Friendly gives coconut milk a “Fail” at 4-ounces (125 ml) but we do not know what kind they tested. There are a few things to note. First of all, the FODMAP content obviously varies greatly depending on type of processing. Also, although “lite” or “light” canned coconut milk has not been tested, it is the same as canned but with a higher water content, so you can use the canned coconut milk amounts designated and know that you are within low FODMAP serving sizes.
• Cucumbers: Both Monash University and FODMAP Friendly have lab tested cucumbers. FODMAP Friendly gives them a “Pass” at ½ cup (64 g). Monash states that no FODMAPs were detected upon lab testing and set a serving size at ½ cup (75 g).
• Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
• Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
• Green Beans: Green beans have been lab tested by both FODMAP Friendly and Monash University. FODMAP Friendly gives them a “Pass” at 75 g, which they say is about 14 beans. Monash gives them a Green Light low FODMAP serving size of 75 g or 15 beans.
• Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts (double that of lemon juice, as an interesting fact).
• Peanuts: Monash has lab tested peanuts. They are low FODMAP in 28 g amounts, which they say is 32 nuts (but sizes can vary, so go by weight). They state say that only trace amounts of FODMAPs have been found in peanuts.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.