Serves: 4
Prep: 10 minutes Cook: 15 minutesLooking for a tasty low FODMAP Asian soup? Try this vegan hot and sour soup, which is packed full of flavour. You may notice a few ingredients you haven't seen in our app before. This recipe contains several newly tested foods to look out for in the new update. It even contains MUSHROOMS. I know what you’re thinking… mushrooms are not low FODMAP! However, canned mushrooms have been tested by Monash University and results show that they get the green light. This may be due to the processing methods in canning the mushrooms. We recommend giving the mushrooms a rinse before adding to your recipe.
| ingredients |
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1 fresh red chilli |
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2½ tsp crushed ginger |
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1 1⅓ tbsp garlic infused olive oil |
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1 can of champignon mushrooms in brine |
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2 tsp sesame oil |
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1 can of bamboo shoots |
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3 4 tbsp soy sauce |
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3 4 tbsp rice wine vinegar |
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2 tsp balsamic vinegar |
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2 tsp maple syrup or brown sugar |
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Low FODMAP vegetable stock |
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2 2½ tbsp cornflour |
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Fresh edamame beans |
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Firm tofu |
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Salt and pepper, to season |
Deseed and finely chop the red chilli (reserve a few slices as garnish), add more to taste if you prefer spicy food. Crush in a pestle and mortar with a pinch of salt, until it forms a very rough chunky paste. Then mix through the garlic-infused oil and crushed ginger. Place to one side.
Drain the champignon mushrooms. Place in a sieve and wash well under running water. Drain again and thinly slice.
Heat a large wok or a large heavy based saucepan over medium-high heat. Add the sesame oil and the sliced mushroom. Stir-fry for 4 to 5 minutes until lightly golden.
Drain the bamboo shoots, rinse under running water, and if needed slice into thin strips. Make the low FODMAP vegetable stock if needed.
Once the mushroom has browned, add the chilli paste and the bamboo shoots. Stir-fry for a further 1 to 2 minutes.
Meanwhile, mix together the soy sauce, rice wine vinegar, balsamic vinegar, and maple syrup (or brown sugar) in a small bowl. Stir the mixture into the pan and cook for a minute, then pour in the low FODMAP vegetable stock. Add a few grinds of black pepper.
Reduce the heat to low. Dissolve the cornflour in 3 tablespoons of warm water and mix through the soup, and allow to simmer for about 3 minutes. Then add in the fresh edamame beans (let these simmer for about 6 minutes). While the soup simmers, finely chop the green spring onion tips and the fresh chives. Cut the tofu into 1cm (0.4 inch) cubes.
About 1 minute before you are ready to serve, stir through the tofu (allow to warm). Season to taste with more soy sauce, vinegar or red chilli as needed. Then dish into bowls and garnish with the fresh chives, spring onion tips and red chilli slices. Enjoy!
| Nutrition Information (per serve) | |
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| Energy | 1070 Kj / 256 cal |
| Protein | 15.40g |
| Carbohydrates | 15.70g |
| Sugar | 6.10g |
| Total Fat | 13.50g |
| Saturated Fat | 1.70g |
| Fibre | 6.60g |
