A white plate with low FODMAP crab and corn duplings. Inside the plate is a small bowl with gluten-free soy sauce sprinkled with sesame seeds.

If you’re someone who suffers from irritable bowel syndrome (IBS) finding foods that are both delicious and easy on your stomach can be a challenge. But don’t worry, we’ve got some great news for you: Monash University, the creators of the low FODMAP diet, have endorsed a delicious and satisfying dish that ticks all the boxes – our low FODMAP crab and corn dumplings. Made with gluten-free ingredients and carefully crafted to be low in FODMAPs, these dumplings are a great choice for anyone who wants to enjoy a Chinese-style dish without the worry of triggering digestive issues.

Low FODMAP Crab & Corn Dumplings

Recipe Cara Boatswain | Photograph Brandee Meier
Prep Time 1 hour
Cook Time 15 minutes
Course Appetizer, Dinner, Lunch, Main Course, Snack
Cuisine Asian
Servings 6

Ingredients
 

DOUGH

  • 2 cups gluten-free plain flour
  • 2 teaspoons K-Fibre Original Gut Health Fibre see note
  • ½ teaspoon salt
  • ¾ cup boiling water rested for 2 minutes

FILLING

  • 3 cups Chinese cabbage shredded
  • 125 g can corn kernels drained
  • 170 g can crab meat drained and flaked
  • 2 spring onions green-tips only, thinly sliced
  • 5 cm piece ginger grated
  • 2 tablespoons gluten-free soy sauce
  • 2 teaspoons brown sugar
  • 1 teaspoon sesame oil

Instructions
 

  • To begin, prepare dough. Combine dry ingredients in a large bowl. Make a well in the centre and pour in ¼ cup of water. Stir to combine. Continue adding ¼ cup of water at a time and stirring. When all of the water has been added use your hands to mould into a solid ball. If mixture is too dry slowly add extra water. If mixture is too sticky add more flour.
  • Place dough ball in a sandwich bag, seal and set aside for 30 minutes to 1 hour.
  • While dough rests prepare the filling combining cabbage, corn, spring onion tips and crab meat in a large bowl.
  • Whisk together remaining filling ingredients, then pour over cabbage mixture.
  • When ready, remove dough from bag. Break off teaspoon-sized balls and using a rolling pin, roll dough out between two sheets of baking paper.
  • Find a glass with a 9cm diameter and cut dough into rounds. Repeat until all the dough has been used.
  • Place a spoonful of filling in the middle of each dumpling wrapper. Brush a little water on the edges and fold in half to enclose the filling and press down on edges to seal.
  • Bring a large saucepan of water to the boil. Line a bamboo steamer with baking paper and lay the dumplings on top. Secure the lid and place on top of boiling water. Steam dumplings for 8-10 minutes and serve immediately.

Notes

K-Fibre is a prebiotic dietary fibre made from sugarcane. If unavailable, you can substitute ground psyllium husk.
Monash University Low FODMAP Certified Blue Logo
This recipe is Monash University Low FODMAP Certified™ as part of the Monash University Certification Program. One serve made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional. Monash University Low FODMAP Certified trade mark is used under licence in Australia by Cazbah Media Pty Ltd.
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