Today I will show you how to make some delicious Low Fodmap Pork Wontons. I have discovered wontons late in life (way too late) and after getting hooked to them, I was diagnosed with IBS.
Unfortunately, many store-bought wontons contain garlic and onion. So I decided to make them at home and make them Low Fodmap, so I too could enjoy them again.
The fact that they are low Fodmap, though, shouldn’t discourage people who don’t have IBS from enjoying them too. In fact, these are so good, I highly recommend them. If you are not following the Low Fodmap diet, you could also add 1 minced clove of garlic to the filling.
If you do have IBS, make sure to keep to the low Fodmap serve size which in this case is a maximum of 10 wontons – even though I usually find that 8 are enough for me to feel full.
This recipe is very easy to make, in fact, you won’t believe how easy it is! However making wontons at home will require a little time, especially if you make a big batch to freeze for later. In fact, that’s what I do. I make a double batch and freeze them, already portioned. So, whenever I feel like having potstickers or wonton soup, I simply open the freezer and cook them from frozen. Easy.
I will also be sharing a comforting wonton soup next week, so make sure to come back and check that out.
Enjoy and don’t forget to check out my video recipe and to leave a comment to let me know how you like it!
Low Fodmap Pork Wontons
Ingredients
- 400 gms – 14 oz. lean pork mince
- 1 tbsp cornstarch
- 2 tsp sesame oil
- 3 tsp ginger grated
- ½ cup green spring onion tops finely chopped
- 2 tbsp soy sauce
- 120 gms – 1 cup cabbage common or red, very finely diced
- 60 410 gms – 14.5 oz. wonton wrappers
Instructions
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To make the wonton filling, combine the mince, cornstarch, sesame oil, ginger, green spring onion tops, soy sauce, and cabbage in a large mixing bowl. Mix well with your hands.
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To make the wontons, place a ball of 2 teaspoons of filling in the centre, brush the edges with water and fold in half, making sure any air is expelled while sealing. Bring the two opposite corners together by wrapping them around your index finger, and press the bottom edges together to seal them.
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Place the finished wontons on a baking sheet lined with baking paper making sure they don't touch each other.
Recipe Notes
When filling wontons, cover the stack of unfilled wrappers with a slightly damp cloth to prevent the edges from drying out.
Leftover uncooked wonton wrappers, filling and filled wontons can be frozen in airtight containers. If freezing uncooked wontons, freeze on a tray first so they do not stick together and transfer them into a plastic bag or container when frozen.
How long do they bake for and at what temp?
What is ‘pork mince?’ I’ve never heard of that before. Also, at what temperature and for how long are the wontons cooked? You don’t mention it in either the recipe or the video. Thanks!
Hi Donna. Pork mince is the same as ground pork. For how to cook wontons, check this link: https://www.manusmenu.com/low-fodmap-wonton-soup
Cheers, Manu