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.
Ingredients:
- 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
- Sriracha
Preparation:
-
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.
Notes:
Tips
FODMAP Information
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.
