Fody's Asian Noodle Low FODMAP Soup with Tofu


15 minutes

30 minutes

Makes 6 Servings

Description of Fody's Asian Noodle Low FODMAP Soup with Tofu

This is a very simple and healthy low FODMAP soup! The only added fat is from heart healthy Fody Garlic or Shallot Infused Low FODMAP Olive Oil, which you use to crisp up the tofu. Then a simple soup base, either chicken or vegetable, is simmered along with baby corn, baby bok choy and water chestnuts. All of these ingredients have been lab tested by Monash and our serving size reflects low FODMAP amounts. Right before serving, you combine cooked rice noodles, the crisp tofu and the vegetable enriched broth for a soothing and satisfying low FODMAP lunch or dinner idea!

Fody's Asian Noodle Low FODMAP Soup with Tofu Ingredients

  • 14-ounces (400 g) firm or extra-firm tofu, drained
  • 2 tablespoons Low FODMAP Garlic-Infused or Shallot/Onion Infused Olive Oil
  • 8 cups (7.5 L) water
  • 2 tablespoons Low FODMAP Chicken or Vegetable Soup Base
  • 1 stalk lemongrass
  • ½-inch (12 mm) knob fresh peeled ginger, cut into three discs
  • 1 cup (240 ml) canned coconut milk, full fat or lite
  • 4-ounces (115 g) baby boy choy, root end trimmed away and discarded
  • 4-ounces (115 g) drained, canned baby corn
  • 4-ounces (115 g) drained, canned, sliced water chestnuts
  • 8-ounces (225 g) medium width rice noodles (same size as for pad Thai), cooked and drained
  • Lime wedges

Directions for Fody's Asian Noodle Low FODMAP Soup with Tofu

Cut the tofu block in half lengthwise. Place a triple layer of paper towel on a cutting board, place tofu slabs on top, then cover them with another triple layer of towel. Put something heavy on top, like another cutting board with a heavy pot on top. Allow to sit for about 10 minutes. This technique will remove excess water from the tofu so that it will fry up with a nice crisp outer texture. Once tofu has drained, discard paper towels and cut tofu into cubes.

Heat a medium-sized skillet over medium heat and add the oil and heat until oil is shimmering. Add tofu and cook undisturbed for a few minutes or until tofu is browned on the bottoms, then toss around and continue to cook until crisp and browned on most sides. Remove from pan and set aside.

Meanwhile, add water and soup base to a large pot, bring to a boil and whisk to dissolve soup base. Trim away and discard the top part of the lemongrass; you just want the tender, bottom bulb section, which is usually about 3-inches (7.5 cm) long. Smash the tender bulb and add it to the soup along with the ginger; adjust heat and simmer for 10 minutes. Remove and discard lemongrass and pieces of ginger. Add the coconut milk, bok choy, corn, water chestnuts and cooked tofu, and simmer for 5 minutes. Divide cooked noodles in bowls and top with broth, vegetables, lime wedges and serve your low FODMAP soup!

About the Chef

Dédé Wilson

Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step.
Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.

This original Low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original Low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.