Friday, 17 June 2016

Low FODMAP Hot & Sour Asian Soup (Vegan)

By Alana Scott, low FODMAP cook from A Little Bit Yummy
 
Image by Alana Scott- A Little Bit Yummy
 
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 recently 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. 





 
Vegan Hot & Sour Asian Soup
 
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Serves: 4

Prep time: 10 minutes


Cooking time: 25 minutes
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INGREDIENTS


Chilli Paste
  • 1-2 fresh red chillies
  • 2 & ½ tsp crushed ginger
  • 1 tbsp garlic infused oil
Soup 
  • 425g can of champignon mushrooms in brine (200g once drained & washed)
  • 2 tsp sesame oil
  • 430g can of bamboo shoots (225g once drained & washed)
  • 3 tbsp soy sauce
  • 3 tbsp rice wine vinegar
  • 1/2 tbsp balsamic vinegar
  • 2 tsp maple syrup or brown sugar
  • 1 litre (4 cups) low FODMAP vegetable stock
  • 2 tbsp cornflour (cornstarch) 
  • 120g fresh edamame beans
  • 150g firm tofu (stored in water, drained)
  • Few grinds black pepper
Garnish
  • 10g (1/4 cup) spring onion (green tips only)
  • 3 tbsp fresh chives


METHOD
           
1. Deseed and finely chop the red chillies (reserve a few slices as garnish). If you don’t like the spicy food, use only 1 red chilli to start with and add more later to taste. 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!


Buying tips: 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.

Gluten free tips: Make sure your soy sauce, vegetable stock and cornflour (cornstarch) are gluten free.

NUTRITION INFORMATION per serve
Energy total
Protein

Carbohydrates
Fat total
         - Saturated
Sodium
Iron
Calcium
2755KJ
54g
40g
30g
12g
513mg
9mg
313mg
 

 

3 comments:

  1. Can you please make a patch note or some other list when you add foods to the app? I am translating it to Norwegian and want to keep up to speed with your updates. I can't look through all foods in the app to find new things every time. Thanks in advance!

    ReplyDelete
  2. i thought edamame beans were high fodmap

    ReplyDelete
  3. I thought so too, but I just checked the app, and they're OK.

    ReplyDelete