I’ve created a delicious, fragrant, warming, low FODMAP version of the Malaysian-style laksa noodle soup. The recipe includes some recently tested ingredients that were found to be low FODMAP including tamarind paste (when limited to 1/2 tablespoon per portion) and lemongrass which are listed in the latest Monash University FODMAP booklet. There are so many flavours going on in this dish that I’m sure anyone who enjoys Oriental cuisine would love. I’ve used chicken drumsticks instead of chicken breast as cooking the meat on the bone like this adds a lovely flavour to the broth which means that you don’t need to use chicken stock (most bought chicken stocks contain added onion and are unsuitable on the low FODMAP diet). Regarding the chilli, you can add as much or as little as you like, but bear in mind that although most chillies are low FODMAP (only ancho, jalapeno and chipotle are high FODMAP) they contain capsaicin which can be an irritant for some people with IBS as mentioned in my veggie chilli post. The two de-seeded red chillies I’ve used in this recipe for four should be OK for most people. The thing with chilli is it’s a bit like salt, if you’ve added too much you can’t take it back out.
If you need some more dinner inspiration, have a look through my low FODMAP main meals.
Update for 2022: Red peppers have recently been reclassified as high FODMAP so I have updated the recipe to change from red to green peppers to ensure the recipe remains low FODMAP.
- For the paste:
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- 2 tablespoons garlic flavoured oil
- 2 red chillies, de-seeded
- 2 stalks of lemon grass
- 2 teaspoons peanut butter
- A small thumb size piece of ginger, roughly chopped
- ........................................................
- Remaining ingredients
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- 400ml coconut milk (note: there is a 125ml serving limit for coconut milk so make sure the recipe is divided into 4 portions to keep it low FODMAP)
- 400ml water
- 4-8 skinless chicken drumsticks (allow 1-2 per person depending on how many drumsticks the people you are cooking for are likely to eat)
- 2 tablespoons fish sauce
- 2 teaspoons tamarind paste (if you don't have any then substitute extra lime juice to taste at the end)
- 1 teaspoon turmeric
- 1 teaspoon soft brown sugar
- A large handful of beansprouts
- 1 green pepper cut into thin strips
- 200g dried rice noodles
- Green tops of 4 spring onions, finely sliced
- A small handful of coriander and mint leaves, roughly chopped
- 1 lime, cut into wedges
- Place the laksa paste ingredients into a small food processor and blend until smooth
- Heat a medium-large, heavy based pan on a medium heat and gently fry the paste for a minute
- Add the coconut milk, water, chicken drumsticks, fish sauce, tamarind paste, turmeric and brown sugar
- Bring to the boil, reduce the heat to low and simmer gently for 30 minutes, stirring occasionally, until the chicken is cooked through and the sauce has thickened to a single cream consistency (turn up the heat to reduce it further if necessary)
- Add the beansprouts and strips of green pepper and cook for a further 2 minutes so that they remain slightly crunchy
- Cook the rice noodles in boiling water according to the instructions on the packet and then divide them between 4 large, warmed bowls
- Ladle the laksa soup into to the bowls and finish each with a sprinkle of mint and coriander, the sliced green tops of spring onion and a wedge of lime, then serve
Julie says
My daughter is on a low fodmap diet and the biggest struggle for me has been cooking without onions and garlic! This laksa is delicious and also so straighf forwarc to make. Our whole family really enjoyed it. Thanks.
Louisa Reid says
Hi Julie, thanks for the great feedback. It’s a really tasty one, everyone in my house loves it too!
Julie says
Really great too as we live in New Zealand and often recipes from other countries don’t translate so well but this was perfect!
Louisa Reid says
I know what you mean, different ingredients and ways of measuring can make it tricky!
bozzza says
I’m making stuff… cheers !!
Mel says
Great recipe Louisa, and thanks for the 2022 update RE red peppers/capsicum. I still add a qtr of a pepper to this recipe and throw in some kent pumpkin, carrots, spinach and a little baby corn, which still keeps it OK for my belly. I also substitute the chicken for salmon – delicious! Ive used this recipe quite a few times so thought I’d post my thanks!!
Louisa Reid says
Thanks Mel, that’s really nice to hear! I like the sound of the other veg as an alternative and using salmon instead of chicken is great idea. I was looking for some dinner ideas this week so I might give that a go!
Best wishes
Louisa
Dani Kent says
How required are the chilies and capsicum? Can’t tolerate either ingredient and am looking for more recipes
Louisa Reid says
Hi Dani, it’s definitely worth trying without the chillies and capsicum if you can’t tolerate either. Hope you enjoy the recipe. Best wishes, Louisa