Hearty Asian-Inspired Low-FODMAP Soup

Asian-Inspired Low-FODMAP Soup
Leyla Shamayeva, MS, RD
Total Time 45 min
Prep 10 min, Cook 35 min
Yield 6 servings (42 calories each)

A tasty soup starts with a flavorful broth, and a popular store-bough broth usually contains garlic or onions (or both). If you have IBS, the high fructan content of these ingredients may trigger uncomfortable symptoms. Avoid them by making your own soup at home.

This recipe uses scallions, long onions with a small bulb, to bring a subtle hint of what the onions and garlic you're not using would provide. Scallions are IBS-friendly as long as you stick to using only the green parts, which are also higher in phytonutrients than the bulb. Pair them with a few colorful low-FODMAP veggies and bok choy, a Chinese cabbage, for a soup that's versatile enough to enjoy with any protein or on its own.

Ingredients

  • 1 tablespoon olive oil
  • 1/4 cup scallion, green part only, chopped
  • 1.5 teaspoons dried basil
  • 1.5 teaspoons dried oregano
  • 1.5 teaspoons paprika
  • pinch of red pepper flakes (less than 1/8 teaspoon, optional)
  • 3/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/2 large tomato, medium diced
  • 1 small turnip, medium diced
  • 1 medium carrot, medium diced
  • 1/2 zucchini, julienned
  • 1/2 cup green beans, each bean sliced into 3 parts
  • 1.5 cup bok choy, roughly chopped

Preparation

  1.  Heat the olive oil over medium heat then lightly sauté the scallions, basil, oregano, paprika, and optional red pepper flakes for about 2 minutes.
  2. Add the rest of the ingredients, except for the bok choy. Sauté for 5 minutes, stirring halfway through, making sure all vegetables are well-coated with the seasonings.
  3. Add 6 cups of water and bring the pot to a boil, then let simmer over low heat for another 15-20 minutes, until the turnips and carrots are slightly tender.
  1. Turn off the heat and stir in the bok choy. Adjust seasoning to taste.

Ingredient Variations and Substitutions

Bok choy is a powerhouse of nutrients, containing at least 70 different antioxidants and an impressive nutrient profile of vitamins A, C, K, potassium, folate, calcium, B vitamins, iron, and more in just one cup (which only contains about 20 calories). You can find it at your local supermarket or grocery store, but if you're having trouble use spinach, kale, or chard instead. They're just as packed with nutrients as bok choy is.

For added fiber, which helps regulate bowel movements, add one cup of shredded cabbage. One cup is usually well tolerated by those with IBS, and you'll be getting less than that when you enjoy a single serving of this soup.

You can also add fiber by incorporating more IBS-friendly veggies—potatoes, rutabaga, parsnips, fennel bulb, broccoli, and bell peppers are all good choices.

Cooking and Serving Tips

As is, this soup has plenty of veggies but not too much protein. Add shredded chicken, turkey meatballs, or leftover tofu (or just enjoy a side of this soup with tofu-packed spring rolls instead).

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