This Low FODMAP Soba Miso Soup is comfort food in a bowl. It is vegetarian and you do not have to add the jammy egg – but we LOVE the jammy egg addition. Soba is low FODMAP in 90 g amounts. And while we love this soup for lunch and dinner, we have been known to slurp it up as a savory breakfast. Read our article, All About Asian Noodles & FODMAPs for a more in-depth look.
Soba Is Low FODMAP
Traditional Japanese soba noodles are made from wheat flour and buckwheat flour. Hopefully by now you do know that the low FODMAP diet is not a gluten-free diet. Of course, many of us following the low FODMAP diet might be gluten-free as well, in which case this dish is not for you.
As mentioned above, Monash University has lab tested traditional wheat/buckwheat soba and a Green Light low FODMAP serving size is 90 g. Monash says that equals ⅓ cup, but you will see in our article (linked below) that we got different volume amounts. PS: You can have more per volume!
So what does 90 g look like? And how much do you cook to get 90 g per person? Please refer to our article All About Asian Noodles & FODMAPs. Rest assured that this recipe provides you with the correct low FODMAP amounts of cooked soba per person.
Ingredients For Low FODMAP Soba Miso Soup
You might be able to find soba in your standard supermarket or a Whole Foods or similar store. I usually shop at a small Asian store, where it is less expensive, and of course you can order soba online.
Monash University has lab tested miso, a Japanese condiment, and it is Green Light low FODMAP in 2 Australian tablespoon portions of 12 g. The issue is that we do not know what kind of miso they tested.
Traditionally miso is most often made from a combination of soybeans, cultured grain, and sea salt via a double fermentation process. Some miso is pasteurized, but we like using unpasteurized miso, such as that made by artisans like South River Miso.
I addition to soybeans, miso can sometimes contain rice, barley, azuki bean, even chickpeas. Since we do not know what ingredients the miso contained that Monash tested, and we also do not know whether it was pasteurized or not, we are somewhat in the dark about FODMAP content of any particular miso that we might buy and use in our recipes.
If you can find a miso made from just soybeans, that might be a good place to start.
As far as pasteurized vs. unpasteurized, you are on your own! The unpasteurized is a living fermented food containing digestive enzymes such as Lactobacillus and other probiotic microorganisms, which we like, so that is why we choose to use that type. But again, we do not know what Monash tested and the FODMAP content could be different, although the educated guess is that the unpasteurized would be lower in FODMAPs.
As always, eat to your own personal tolerances.
How To Make Low FODMAP Soba Miso Soup
Making this Low FODMAP Soba Miso Soup is not difficult, but it does require multi-tasking and attention to timing.
You start by making the jammy eggs, which will remain a bit warm as you proceed with the other steps. Do not make them way ahead, or they will be cold.
Mushrooms contain a lot of moisture. They will look pale when you put them in the pan:
Make sure to keep cooking them until they begin to brown and crisp up:
Cooking the soba is super simple; the tricky timing is not over-cooking the bok choy, making sure the broth is piping hot and that you quickly whisk in the miso, off the heat, so as to not allow the soup to cool. Then after you ladle everything into bowls, peel those eggs quickly and serve.
Warming your bowls is a nice touch and will help everything stay hot. Simply fill them with hot water until needed.
White vs. Black Sesame Seeds & FODMAPs
Monash University has lab tested sesame seeds and the image in the entry shows white sesame seeds. They state that a low FODMAP Green Light portion is 2 tablespoons (11 g).
We do not know what the FODMAP content of black sesame seeds; we have found that many of us tolerate them fine, but always eat to YOUR tolerances.
You might find our article, What If A Food Has Not Been Lab Tested For FODMAPs? to be a very interesting read. Also our article titled, What Is A Low FODMAP Serving Size?
If you want to use white sesame seeds, of course you can!
Low FODMAP Soba Miso Soup
This Low FODMAP Soba Miso Soup is comfort food in a bowl. It is vegetarian and you do not have to add the jammy egg – but we LOVE the jammy egg addition. Soba is low FODMAP in 90 g portions. And while we love this soup for lunch and dinner, we have been known to slurp it up as a savory breakfast.
- 4 large eggs, refrigerated; optional
- 4- ounces (115 g) soba noodles
- Kosher salt
- 2 tablespoons Low FODMAP Garlic-Infused Oil, made with vegetable oil, or purchased equivalent
- 1 tablespoon toasted sesame oil
- 6- ounces (170 g) trimmed oyster mushrooms, broken apart into individual pieces
- 1 tablespoon low sodium gluten-free soy sauce
- 3 cups (720 ml) Low FODMAP Vegetable Broth
- 3 cups (720 ml) water
- 8- ounces (225 g) baby bok choy, bottom root end trimmed away
- ¼ cup (24 g) miso
- ¼ cup (16 g) chopped scallions, green parts only
- Sesame Seeds
Make the jammy eggs, if using. Have a bowl of ice water set aside. Bring a large pot of water to a boil, making sure the depth of the water will allow the eggs to submerge. Use a slotted spoon to lower the eggs into the water and adjust the heat to a low, gentle boil and cook for exactly 6 ½ minutes. Remove eggs with slotted spoon and plunge into bowl of ice water. Allow to soak for about 1 minute, then remove and set aside on counter.
Using the same pot, bring a large amount of salted water to a boil over high heat and cook the soba noodles until al dente. Drain and rinse with cold water. Divide the noodles into 4 warmed soup bowls. No need to clean the pot; you will use it again.
While the soba is cooking, heat the Low FODMAP Garlic-Infused Oil and toasted sesame oil in a skillet over medium heat. Add the mushrooms and sauté until softened. Add the soy sauce, then turn heat up a bit and get the mushrooms a bit crispy. Remove from heat and set aside.
Combine the Low FODMAP Vegetable Broth and water in the reserved pot and bring to a boil over high heat. Add the bok choy, adjust heat, and simmer for a few minutes or until the bok choy is crisp/tender. Remove from heat and quickly whisk in the miso.
Divide miso broth and bok choy amongst bowls with noodles, top with mushrooms. Peel eggs, slice in half, add to bowls, sprinkle with scallions and sesame seeds and serve immediately. Pass the Sriracha and keep it to 1 teaspoon (5 g) per serving.
Our recipes are based on Monash University and FODMAP Friendly science.
- Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
- Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
- Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.