Packed and loaded full of delicious and nutritious vegetables, this Asian Style Veggie Soup is a FODMAP friendly soup the whole family will enjoy! Meatless Monday just got a whole lot more delicious!
I know, I know. A soup recipe in the middle of June?! A true testament of how the year 2020 is going, am I right? Well, like everything else as of late, we can blame the creation of this Asian Inspired Veggie Soup on the Low FODMAP Diet.
As a kid, I knnnnow I swore black and blue that I’d never be caught eating soup on a hot Summer day. Or right smack dab in the middle of Summer. There was nothing I hated more than the word soup when temps were above, say, 10 degrees. And I’d just sit there, bite after bite, feeling my body getting hotter and hotter, vowing to never be the mom that serves her kid hot soup on a hot Summer day.
Luckily for me, I don’t have any kids. Unlucky for bae, I never vowed to not be the girlfriend that serves her boyfriend hot soup on a hot Summer day. And lucky for us all, this soup not only tastes amazing, is suppper easy to make (i.e. really only consists of throwing some ingredients in a pot and calling it a day) but is also Low FODMAP so we can ALL feel good about eating it, even on the hottest day of the year!
INGREDIENTS TO MAKE THIS LOADED VEGGIE SOUP
Since this Veggie Soup was made specifically for the Low FODMAP Diet, Low FODMAP friendly veggies it is! And lots of ’em. However, FODMAP Diet or not, this Veggie Soup is one the whole family is going to love! Let’s talk about what you’ll find in this Veggie Soup in a little bit more detail down below:
- Bok Choy: A popular healthy leafy green vegetable in Asian cooking. Adds crunch, colour and a whack load of healthy nutrients to this veggie soup. However, feel free to use a different Low FODMAP leafy green, such as spinach or kale, instead if you prefer.
- Mushrooms: Adds a meaty texture and Earthy/savoury vibe to the soup. I used sliced shiitake mushrooms but any kind of mushroom will work here. Oyster, cremini or button mushrooms all make great options.
- Carrots: Adds flavour, crunch and colour to the soup. I love using baby carrots here but if all you have on hand are regular ones, just cut them down to your desired size.
- Green Onions: A staple on the Low FODMAP diet since all other onions are high in FODMAPS. Adds crunch and texture to the soup. If you’re on a Low FODMAP Diet, be sure to use the green parts only as the white parts are high in FODMAPS.
- Tofu: Adds a smooth and silky texture to the soup. Makes it hearty and filling and a nice vegetarian option for all.
- Ginger: For flavour. Fresh is best in this recipe.
- Parsley: I mean, I don’t know… it must be a crime on some planet to make a soup without a little bit of fresh chopped parsley, no?! It adds brightness and freshness to this Chinese style Veggie Soup. Therefore, resh is best in this recipe.
- Jalepeño: For crunch, texture and extra flavour.
- Rice Noodles: Perfect for those on the Low FODMAP diet! Gives this soup a bit of umph taking it to the next level.
- Sriracha: For a little bit of a spicy kick. Add more for extra spicy or omit completely for none at all.
- Soy Sauce: Another saveur on the Low FODMAP Diet! Adds saltiness and seasoning to the broth.
- Lime Juice: Adds tang, acidity and a bit of freshness to the soup. Freshly squeezed lime juice is best in this recipe.
- Coconut Milk: Makes the broth rich, creamy and extra delicious. Therefore, full fat works best in this recipe.
- Water: The bulk of the soup broth. However, for more flavour, try using chicken or vegetable broth instead. PRO TIP: For a creamier broth, use an extra can of coconut milk and 1-2 cups less water.
- Oil: For sautéeing the veggies, adds flavour. I used olive oil but you can use a different oil instead, if you prefer. Avocado oil, coconut oil or sesame oil all make great options. You can even use butter instead of oil, if you prefer.
- Salt/Pepper: You definitely cannot have a soup without a little bit of salt and pepper… am I right?! It rounds out the flavours in the rest of the soup and makes ’em all pop!
If you’re not on the Low FODMAP Diet (rub it in, why don’t ya?!) then feel free to add whatever veggies you want to this already loaded Veggie Soup. However, keep in mind, that if you are adding extra veggies, cooking times may need to be adjusted. Similarly, you may need to add additional water or coconut milk in order for all the vegetables to cook properly.
HOW TO MAKE VEGGIE SOUP (KEY TIPS)
- Use pressure to squeeze out the water from the tofu before adding it to the soup. You can do this in as little as 10 minutes but I suggest going for as long as 30 if you have the time. Basically just place the cubed tofu in between two paper towels then place a heavy object (such as a cast iron pan) on top. The pressure will press out the water/moisture from the interior which in turn will give you firm, dense and chewier pieces that are so much easier to work with and don’t fall apart while cooking.
- Chop the veggies into nice bite sized pieces to ensure you can get little bits of everything all in one bite! You also want to make sure that no one ingredient overpowers the entire soup.
- Sautéeing the veggies beforehand will release their maximum flavour resulting in an extra tasty soup. EXTRA TIP: Make sure the carrots are fork tender before adding the bok choy.
- Don’t overcook the rice noodles as they have a tendency to become over soft and mushy. Honestly, you can even take your chances by adding them directly to the hot broth for a few minutes right before serving and cooking them that way instead of separately. But, I like to soften them up a bit in advance jussssst in case.
- For a creamier soup, use an additional can of coconut milk and 1-2 cups less water. For a more flavourful soup, try using chicken or vegetable broth instead of water.
FREQUENTLY ASKED QUESTIONS
You can make this vegetable soup taste better in a few different ways. Adding a splash of toasted sesame oil, soy sauce, sriracha, togarashi or an extra squeeze of lime are always great options. Fresh herbs such as chives or green onions, parsley, cilantro or Thai basil will also help elevate the flavours in this soup.
If you really want to maximize on flavour when it comes to this Chinese Style Veggie Soup, try reducing the amount of water the recipe calls for and adding another can of coconut milk. Or, omit the water completely and use vegetable or chicken broth instead.
Any leftovers should be stored in an airtight container and kept in the fridge. Because of the rice noodles and tofu, leftovers are best consumed within 2 days.
PRO TIP: If you anticipate having leftovers, don’t stir your rice noodles directly into the soup. Instead, add the rice noodles to bowls and ladle the soup over top. That way, you can keep the two separate and store separately as/if needed.
Yes, allow the soup to cool completely then transfer it to your desired containers. I like using these. It’ll be good for up to 3 months. PRO TIP: Freeze this Asian style Vegetable Soup without the rice noodles and make a fresh batch when you reheat the soup.
LOW FODMAP CHINESE INSPIRED VEGGIE SOUP
Packed and loaded full of delicious and nutritious vegetables, this Asian Style Veggie Soup is a FODMAP friendly soup the whole family will enjoy! Meatless Monday just got a whole lot more delicious!
Ingredients
- 1 250g package Rice Noodles*
- 1/2 block Extra Firm Tofu
- 2 cups Bok Choy, chopped
- 1 cup Baby Carrots, halved
- 1/2 cup Mushrooms of Choice, thinly sliced (I used Shiitake)
- 1 bunch Green Onion (green parts only), chopped
- 1 bunch Parsley, chopped
- 1 Jalapeño, seeded and diced
- 1 inch Fresh Ginger, minced
- 1 tbsp Garlic Infused Olive Oil, homemade or store bought (or regular EVOO)
- 6 cups Water*
- 1 14 oz can Full Fat Coconut Milk*
- 1/4 cup Soy Sauce or Tamari
- 1 tsp Sriracha
- Juice of One Lime
- Salt and Pepper, to taste
Instructions
- Prepare the Tofu: Since we only use half in this recipe, take it out of the packaging and cut the block in half. Use the palms of your hands to squeeze out some of the water. Slice the tofu into even cubes or little ‘blocks’ and lay the pieces out in a single layer on a cookie sheet lined with clean paper towel. Each ‘block’ should be no more than the size of your fingernail. Place another piece of clean paper towel over the tofu pieces and then place a heavy object (i.e. a cast iron pan) on top to help drain out more of the fluid/moisture for a minimum of 10 mins (but up to 30, if you have the time).
- Heat oil in a large soup pot over medium-high heat. Add the carrots and jalapeno and cook for about 5 min, stirring frequently. Add the mushrooms and cook, stirring, for 2 additional minutes.
- Add the ginger and half the green onions and stir for a couple more minutes, until aromatic.
- Add the coconut milk, water, soy sauce, sriracha, lime juice, salt and pepper and parsley. Bring to a boil. Reduce heat to simmer and cook until carrots are tender, about 20-25 mins.
- Stir in the bok choy and simmer until the leaves are wilted, about 6 minutes.
- In the meantime, prepare your noodles according to package instructions taking a couple minutes off of the cooking time. Run them under cold water, making sure they're soft, then set aside until ready to use.
- Add the cubed tofu to the soup and give it a good stir. Simmer until cooked through, 3-5 minutes.
- Add the noodles to the pot and stir. Alternatively, you can simply portion the noodles out into bowls, then ladle the soup overtop. Season with some extra salt, pepper, lime wedges and/or soy sauce if desired. Garnish with remaining green onions. Serve immediately!
Notes
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 387Total Fat: 28gSaturated Fat: 20gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 0mgSodium: 1329mgCarbohydrates: 27gFiber: 4gSugar: 4gProtein: 13g
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