Looking for a fresh and healthy lunch you can take to work? Try this low FODMAP instant soup! Made with rice noodles and fresh vegetables, you’ll have a homemade meal in less than five minutes – no matter where your day takes you.
I don’t know about you, but when I was at university, ramen noodles were one of my major food groups. Not only were they questionably inexpensive (seriously, what are they made of?), but as long as you had access to a kettle, you could have a tasty lunch or dinner without leaving your room.
I still crave ramen noodles from time to time. But now that I know my way around the vegetable aisle, my instant noodles have gotten an upgrade!
Made with rice noodles, fresh veggies, and a dollop of miso paste, this low FODMAP instant soup will make you the envy of your lunch table! The trick is to slice the veggies as thinly as possible, so they cook through when you add your hot water.
For the record, if you can’t find a low FODMAP miso paste at your local store, this recipe also tastes great with my low FODMAP red Thai curry paste.
Keep It FODMAP Friendly
This low FODMAP instant soup will make you the envy of your lunch table! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, rice noodles. According to Monash University, rice noodles are low FODMAP in servings of 1 cup (220 g), cooked. Though Monash doesn’t list a maximum serving size. You can read more about these quirky foods here.
Next up, bok choy. According to the Monash app, bok choy is low FODMAP in servings of 1 cup (75 g) per sitting. Servings of 1 1/3 cups (115 g) or more are high in the FODMAP sorbitol.
Our recipe uses 1/2 a bok choy head, which works out to roughly 35 g per serving. This is well within Monash’s recommended range.
We’ll also be using oyster mushrooms. According to Monash, oyster mushrooms are low FODMAP in servings of 1 cup (75 g) per sitting. Servings of 2.2 lbs or more are high in the polyols sorbitol and mannitol.
Our recipe uses 1 tbsp of sliced oyster mushrooms, which works out to 19 g per serving. This is well within Monash’s recommended range.
Next up, mini red bell peppers. According to Monash University, red bell peppers don’t contain any FODMAPs. This means you can add as many as you’d like without adding to your FODMAP load.
Heads up! While peppers don’t have any FODMAPs, they do contain a chemical called capsaicin. This chemical gives some people heartburn. If you know you react to peppers, you can leave these out.
Last but not least, miso paste. According to the Monash app, miso paste is low FODMAP in servings of 2 tbsp (12 g) per sitting. Servings of 6.25 tbsp or more are high in the FODMAP fructan. Just steer clear of products containing onion or garlic. You can learn more about why miso paste is low FODMAP here.
We’ll be using 4 tsp of miso paste, which works out to 8 g per serving. This is well within Monash’s recommended range.
FODMAP Math
Wondering how the FODMAPs in this recipe stack up? Take a look at the notes below to see how many servings of each FODMAP group are in this soup. You can learn more about FODMAP stacking and how to avoid it here.
Fructose = 0
Lactose = 0
Fructan = 0.33
GOS = 0
Polyols = 1.25
Want to try this low FODMAP instant soup? Don’t forget to PIN THIS RECIPE for later!
Looking for a quick and easy lunch idea? Try this simple low FODMAP instant soup!
- 1 oz vermicelli rice noodles (uncooked)
- 0.5 cup bok choy (thinly sliced)
- 1 tbsp oyster mushrooms (thinly sliced)
- 2 tbsp mini red bell pepper (thinly sliced)
- 4 tsp low FODMAP miso paste
- 1 tbsp green onions - green part only (thinly sliced)
- pinch salt
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Place all of your ingredients in an airtight container and add enough hot water to cover them completely. Seal the lid and give it a shake, then let it sit for 3-5 minutes (until the ingredients are cooked). Enjoy!
This low FODMAP instant soup is the perfect lunch on-the-go! If you like this recipe, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!
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© 2019 Amy Agur – The FODMAP Formula
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Low FODMAP Quinoa and Tuna Salad Looking for a healthy lunch that packs a protein-filled punch? With 19.8 g of protein per serving, this quinoa and tuna salad will keep you full and ready to conquer the rest of your day.
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