Hot & Sour Asian Soup

Hot and Sour Soup
Serves: 4
Prep: 10 minutes
Cook: 15 minutes

Looking 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. 

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1 fresh red chilli

28 g 1 oz

2½ tsp crushed ginger

12 g 0.4 oz

1⅓  tbsp garlic infused olive oil

18 g 0.6 oz

1 can of champignon mushrooms in brine

425 g 15 oz

2 tsp sesame oil

10 g 0.4 oz

1 can of bamboo shoots

430 g 15.2 oz

tbsp soy sauce

60 g 2.1 oz

tbsp rice wine vinegar

60 g 2.1 oz

2 tsp balsamic vinegar

10 g 0.4 oz

2 tsp maple syrup or brown sugar

10 g 0.4 oz

Low FODMAP vegetable stock

1000 g 35.3 oz

2½  tbsp cornflour

25 g 0.9 oz

Fresh edamame beans

120 g 4.2 oz

Firm tofu

150 g 5.3 oz

Salt and pepper, to season


  1. 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. 

  2. Drain the champignon mushrooms. Place in a sieve and wash well under running water. Drain again and thinly slice. 

  3. 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. 

  4. Drain the bamboo shoots, rinse under running water, and if needed slice into thin strips. Make the low FODMAP vegetable stock if needed. 

  5. Once the mushroom has browned, add the chilli paste and the bamboo shoots. Stir-fry for a further 1 to 2 minutes. 

  6. 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. 

  7. 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. 

  8. 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!


  • Make sure you buy firm tofu stored in water (drain the water off). Normally champignon (button) mushrooms are high FODMAP, this means you need to buy canned champignon mushrooms in brine, which are lower in FODMAPs. Both canned champignon mushrooms and canned bamboo shoots can often be found in Asian supermarkets. 
  • Choose a low FODMAP vegetable stock that does not contain onion, garlic or other high FODMAP ingredients or make your own using the recipe here.
  • Make sure your soy sauce, vegetable stock and cornflour (cornstarch) are gluten free.

Nutrition Information (per serve)
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
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