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–+ servings
rice noodles in creamy brothy soup with green onions, bok choy, mushrooms and carrots, chopsticks in the bowl

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!
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 4 Servings

Ingredients

  • 1 (250g) package Rice Noodles*
  • ½ block Extra Firm Tofu
  • 2 cups Bok Choy chopped
  • 1 cup Baby Carrots halved
  • ½ cup Mushrooms of Choice (I used Shiitake) thinly sliced
  • 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 (or regular Extra Virgin Olive Oil) homemade or store bought
  • 6 cups Water*
  • 1 (14oz.) can Full Fat Coconut Milk*
  • ¼ 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’.
    cubed blocks of tofu on a cutting board
  • Each ‘block’ should be no more than the size of your fingernail.
    hand holding up a cube of tofu over a cutting board with a block of the rest of it
  • Lay the pieces out in a single layer on a cookie sheet lined with clean paper towel.
    cubed tofu on paper towel on a baking sheet
  • 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).
    black cast iron skillet on paper towel
  • The paper towel should be wet when this process is complete.
    cubed tofu on moist paper towel on a baking sheet
  • Heat oil in a large soup pot over medium-high heat. Add the carrots and jalapeno and cook for about 5 min, stirring frequently.
    pot with halved baby carrots and diced jalapenos
  • Add the mushrooms and cook, stirring, for 2 additional minutes.
    pot with baby carrots, jalapenos and mushrooms
  • Add the ginger and half the green onions and stir for a couple more minutes, until aromatic. 
    pot with carrots, ginger, green onions and mushrooms
  • Add the coconut milk, water, soy sauce, sriracha, lime juice, salt and pepper and parsley.
    chopped parsley, green onions and sliced mushrooms in a creamy broth
  • Bring to a boil. Reduce heat to simmer and cook until carrots are tender, about 20-25 mins.
    chopped parsley and mushrooms in broth in a pot
  • Stir in the bok choy.
    pot with bok choy in broth
  • Simmer until the leaves are wilted, about 6 minutes.
    pot with broth, chopped parsley, bok choy and mushrooms
  • 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.
    pot with broth, bok choy, mushrooms and cubed tofu
  • Add the noodles to the pot and stir.
    noodles in a pot with broth and bok choy
  • Alternatively, you can simply portion the noodles out into bowls, then ladle the soup overtop.
    bowl with plain rice noodles, ramekin of soy sauce and chopsticks in the background
  • Season with some extra salt, pepper, lime wedges and/or soy sauce if desired. Garnish with remaining green onions. Serve immediately!
    noodles in a pot with broth and bok choy

Notes

Depending on your preference, you could use thin or thick rice noodles.
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.

Nutrition

Serving: 1Serving | Calories: 103kcal | Carbohydrates: 9g | Protein: 7g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 1008mg | Potassium: 469mg | Fiber: 3g | Sugar: 4g | Vitamin A: 7302IU | Vitamin C: 38mg | Calcium: 102mg | Iron: 3mg
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