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
- 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
- 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
- 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.