Cook Low FODMAP

Recipes developed by a specialist dietitian

Low FODMAP Miso Soup

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Low FODMAP, miso, soup

This is a lovely, light Japanese-style soup, which makes an excellent vegetarian or vegan option.  Although made from soya beans (which normally contain GOS), miso is fermented which reduces the FODMAP content and 2 tablespoons of paste per serving is classed as low FODMAP. Tofu is a vegetarian protein source derived from soya beans which is low FODMAP in a 170g portion of firm tofu (silken tofu is limited to just 39g). This is a quick lunch time option, I’ve added kale but I’m sure pak choi or another low FODMAP green vegetable could work too. You could also add cooked rice noodles to make it a more substantial meal.

For more soup inspiration, have a look through my low FODMAP lunch or light meal recipes.

4.0 from 3 reviews
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Miso Soup
Author: 
Recipe type: Lunch
: Low FODMAP
Prep time: 
Cook time: 
Total time: 
Serves: 2
 
A light Japanese-style soup
Ingredients
  • 500ml boiling water
  • 2 handfuls kale, shredded
  • Green tops of 2-3 spring onions, finely sliced
  • 150g firm tofu, cut into 1cm cubes
  • 1 tablespoon rice wine
  • 1 tablespoon dark soy sauce
  • 1-2 tablespoons miso paste
Instructions
  1. Place the water in a saucepan on a medium heat
  2. Add the kale, spring onion, tofu, rice wine and soy sauce and simmer for 1 minute
  3. Take the pan off the heat and stir through 1 tablespoon of miso paste and taste it before deciding if you need to add more then serve - if you add too much paste it can taste very salty

Comments

  1. Emma says

    So happy to hear that this is low-FODMAP! I wasn’t sure whether miso paste was suitable or not and over the moon that a small amount is. Can’t wait to try your recipe Louisa!

    • Louisa Reid says

      Thanks for leaving a comment Emma and hope you enjoy the Miso soup, it’s so quick and easy. Nice website BTW!

  2. Miri says

    Hi Louisa:

    Love this recipe and have it at least once per week!

    Spinach makes a great substitute for the kale, too.

    Thanks,

    Miri

    • Louisa Reid says

      Hi Trini, seaweed (nori) is classed as low FODMAP on the Monash FODMAP App ?

    • Louisa Reid says

      Hi Chontelle. Yutaka organic miso paste is the one I have in at the moment, I think I got it in tesco. Hope that helps ?

  6. Em says

    Be cautious with soy sauces if you’re avoiding gluten. Most brands are NOT gluten-free. Tamari sauce, on he other hand, is.

    • Louisa Reid says

      Hi Em, that’s right about tamari being a gluten free choice however normal soy sauce is fine for the low FODMAP diet. Best wishes, Louisa

  7. Jes says

    Hi, I’m new to low FODMAP cooking, so please excuse my ignorance. However, I have read that all types of onions are high FODMAP and should be avoided.

    This recipe calls for spring onions, so I’m assuming that is not the case. Could you please shed some light on this?

    Thank you 🙂

    • Louisa Reid says

      Hi Jes, the green tops of spring onions are low fodmap and can be used as substitute for onions in a lot of recipes. Best wishes, Louisa

  8. Leda Goldsmith says

    Hi Jes, I wanted to offer an alternative for onion tops. I have a severe intolerance to garlic and onion but we grow Welsh onion in our garden and a small amount of the greens has been okay. It adds enough onion flavor and is a perennial. It is an all-green type, no bulb. Just cut a couple of green stems and scissor them into a pan of food. Hope this is actually low FODMAP! Thanks for blog! Very helpful! Leda

    • Louisa Reid says

      Hi Leda, thanks for sharing that, I hadn’t heard of welsh onion before but it sounds good and the flowers look lovely. Best wishes, Louisa

  9. Fiona Berger says

    Hello
    Do you know where I can by a vegan fodmap stock cube that is also gluteen and yeast free in the U.K
    Thanks