Tofu Miso Soup -- FODMAP Friendly
A delicious and easy vegan Miso soup recipe that is nurturing and soothing to the gut in people suffering with IBS.
Ingredients
- 300g (10.5 oz or 1½ cups tofu (firm - not silken)
- 300g (10.5oz or 4 cups) oyster mushrooms
- 200g (7oz or 1½ cups) carrots
- 2 stalks spring onions - green tops only
- 50g (1.4 oz) miso paste
- 1.2litres (40 fl oz or 5 cups) vegetable stock (gluten-free)
- 1 tsp extra virgin coconut oil
Instructions
1. Slice oyster mushrooms and julienne the carrots and spring onion tops.
2. Chop tofu into 1.5cm (0.6 in) cubes
3. Fry the vegetables in coconut oil for 5 minutes, then add the stock, miso paste and tofu and bring to a simmer for another 5-10 minutes. Serve with 1 tablespoon julienne spring onions (green tops) per bowl
Notes
This delicious, low calorie dish is packed with flavour and is high in protein and vegetables, perfect for cold, winter nights. The soup also contains fermented miso paste, which is made from soy beans and contains beneficial bacteria, which help maintain a healthy gut microbiome. Oyster mushrooms contain beta-glucans, which boost the immune system, reduce gut inflammation and help maintain a healthy gut mucosal lining. The dish is high in manganese and vitamin K, both vital for bone health.
Additional micronutrient info:
Vitamin B1 - 0.2mg/1.1mg (14%)
Vitamin B2 - 0.3/1.1mg (24%)
Vitamin B3 - 3.1/14mg (22%)
Vitamin B5 - 0.9/5mg (18%)
Vitamin B6 - 0.2/1.3mg (18%)
Vitamin B9 (folate) - 58.9/400µg (15%)
Vitamin B12 - 0.0/2.4µg (0%)
Vitamin A - 310.2/700µg (44%)
Vitamin C - 5.8/75mg (8%)
Vitamin D - 14.5/600IU (2%)
Vitamin E - 0.6/15mg (4%)
Vitamin K - 25.7/90µg (29%)
Calcium - 185.9/1000mg (19%)
Copper - 0.4/0.9 mg (42%)
Manganese - 0.8/1.8mg (42%)
Magnesium - 53.8/320mg (17%)
Iron - 2.7/18mg (15%)
Phosphorus - 182.4/700mg (26%)
Potassium - 495.1/2600mg (19%)
Selenium - 9.3/55µg (17%)
Sodium - 605/1500mg (40%)
Zinc - 1.3/8mg (17%)
% RDI based on an adult female
Nutrition Information:
Yield: 6 Serving Size: 381g (13.6 oz)Amount Per Serving: Calories: 146 kcalTotal Fat: 6.2gNet Carbohydrates: 11.3gFiber: 3.8gProtein: 10.1g
