Low FODMAP Lemongrass & Cilantro Pork Meatballs
Ingredients
MAKE GLUTEN FREEServings:
Pork Meatballs
500
lean ground pork
3.5
fresh cilantro
0.25
dried chilli flakes (optional)*
2
fresh lemongrass (peeled & chopped)*
2
brown sugar
57.5
gluten free breadcrumbs*
1
garlic infused oil*
1
salt & pepper
1
large egg (lightly beaten)
1
neutral oil (rice bran, canola, sunflower)
Stir-Fry Veggies
1
sesame oil
23
fresh ginger (cut into matchsticks)
10
green onions/scallions (green tips only, finely sliced)*
340
bok choy (pak choi) (washed & sliced)
240
carrot (cut into matchsticks)
3
soy sauce*
1
water
1
salt & pepper
Rice
262.5
long grain white rice or basmati rice
Equipment
- large frypan or wok
Low FODMAP Lemongrass & Cilantro Pork Meatballs
These low FODMAP lemongrass and cilantro pork meatballs are an easy meal the whole family will love!
This low FODMAP recipe was one of the first recipes I created and was originally called spicy pork meatballs. I have updated this low FODMAP recipe to make sure it provides you with the best flavours possible.-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free
Ingredients
MAKE GLUTEN FREEServings:
Pork Meatballs
500
lean ground pork
3.5
fresh cilantro
0.25
dried chilli flakes (optional)*
2
fresh lemongrass (peeled & chopped)*
2
brown sugar
57.5
gluten free breadcrumbs*
1
garlic infused oil*
1
salt & pepper
1
large egg (lightly beaten)
1
neutral oil (rice bran, canola, sunflower)
Stir-Fry Veggies
1
sesame oil
23
fresh ginger (cut into matchsticks)
10
green onions/scallions (green tips only, finely sliced)*
340
bok choy (pak choi) (washed & sliced)
240
carrot (cut into matchsticks)
3
soy sauce*
1
water
1
salt & pepper
Rice
262.5
long grain white rice or basmati rice
Equipment
- large frypan or wok
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
629
Fat
17.6g
Saturates
3.8g
Protein
38.5g
Carbs
79.4g
Sugars
11.1g
Fibre
4.5g
Salt
1.2g
Iron
6.5mg
Calcium
196mg
Calories
629
Fat
17.6g
Saturates
3.8g
Protein
38.5g
Carbs
79.4g
Sugars
11.1g
Fibre
4.5g
Salt
1.2g
Iron
6.5mg
Calcium
196mg
Calories
629
Fat
17.6g
Saturates
3.8g
Protein
38.5g
Carbs
79.4g
Sugars
11.1g
Fibre
4.5g
Salt
1.2g
Iron
6.5mg
Calcium
196mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Finely chop the fresh cilantro and green onions/scallions (green tips only). Peel the coarse outer layers off the lemongrass stalks and then finely chop the soft inner core. Peel the ginger and slice into thin matchsticks. Peel and cut the carrot into thin matchsticks. Roughly slice the bok choy (both the green leaves and white stem). Place ingredients to one side until needed.
- In a small bowl beat the egg until well mixed. In a large bowl place the lean ground pork, fresh cilantro, lemongrass, chilli flakes, brown sugar, gluten free breadcrumbs, garlic infused oil, and egg. Season with salt and pepper. Then mix well using your hands. Roll into bite sized balls (should make about 6 per serve). Place on microwave proof plates.
- In large saucepan, cook the rice according to packet directions.
- Place the the meatballs into the microwave one plate at a time. Cook each plate on high for about 1 minute 30 seconds. This will cook the inside of the meatballs.
- Heat neutral oil in a large frypan or wok on medium heat. When hot fry the meatballs until they are golden brown on all sides and cooked through.
- Once the meatballs are cooked, you can stir-fry the veggies. Place the same frypan/wok over high heat. Add the sesame oil, ginger, carrot and green onions/scallions (green tips only), and cook until fragrant (1 to 2 minutes). Then add the bok choy (pak choi), soy sauce and water. Stir fry for 1 to 2 minutes and serve immediately with pork balls and rice.
Buying Tips
Buy gluten free burger buns, bread, and wraps that do not contain any high FODMAP ingredients like inulin/chicory root fibre, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup.
Also check what low FODMAP flours have been used, avoid gluten free products that contain amaranth flour, lupin flour, chickpea/besan/gram/garbanzo bean flour, lentil flour or large amounts of soy flour or coconut flour.
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Fresh lemongrass is found with the fresh herbs in the chilled section of the vegetable aisle. Avoid using lemongrass paste as it often contains lactose or onion/garlic powder.
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Check your dried chilli flakes do not contain onion or garlic powder.
The amount of wheat in regular soy sauce is low FODMAP, however if you are feeling concerned you can buy gluten free soy sauce (Tamari).
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More
