Remember, everyone with Crohn's is different, and what works for one person may not work for another. It's important to listen to your body and consult with a healthcare professional before making any dietary changes.

Crohn’s Diet-Friendly Vegetable & Quinoa Stir Fry

Vegetable & Quinoa Stir Fry

Vegetable & Quinoa Stir Fry

A vibrant, nutrient-packed stir-fry with quinoa as its base. Perfect for those nights when you want something quick, filling, and Crohn’s-friendly.
Prep Time10 minutes
Cook Time20 minutes
Course: Main Course, Side Dish
Cuisine: Asian
Diet: Low Fat, Vegetarian
Keyword: low-FODMAP
Servings: 2 people
Calories: 300kcal


  • Frying pan or wok
  • Saucepan with lid
  • Kitchen knife
  • Chopping board
  • Stirring spoon


  • 100 g quinoa rinsed
  • 200 ml water
  • 2 tbsp olive oil
  • 1 medium courgette diced
  • 1 medium aubergine diced
  • 2 spring onions green tops only, sliced
  • 1 red bell pepper deseeded and diced
  • Salt and pepper to taste
  • 1 tbsp tamari or low-sodium soy sauce
  • 1 tbsp fresh chives chopped


  • In a saucepan, bring water to a boil. Add quinoa, reduce heat, cover, and simmer for about 15 minutes or until quinoa is cooked and water is absorbed.
  • In a large frying pan or wok, heat olive oil over medium heat.
  • Add courgette, aubergine, bell pepper, and spring onions. Stir-fry for about 5-6 minutes until veggies are tender.
  • Stir in cooked quinoa and mix well.
  • Drizzle with tamari or soy sauce and toss to coat evenly.
  • Serve hot, garnished with fresh chives.


Can be served with a side of grilled tofu or chicken for added protein.
Store leftovers in an airtight container and refrigerate.

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