Low FODMAP Cheats Vegetarian Noodle Bowl

Ingredients

MAKE GLUTEN FREE

Servings:

NOODLE BOWL

1   large egg
50   bok choy (pak choi) (1 small bunch per serving)
1   carrot (peeled & sliced on a diagonal)
250   low FODMAP chicken stock/vegetable stock*
185   boiling water
2   peanut butter*
1   brown sugar
1   soy sauce*
1   garlic infused oil*
0.5   crushed/pureed red chilli *
60   thin rice noodles (this is the dry weight)
1.5   green onions/scallions (green leaves only, finely chopped)*
0.25   sesame seeds (small pinch for garnish, optional)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Low FODMAP Cheats Vegetarian Noodle Bowl

Last updated Jul 30th, 2021

PREP IN 5 MIN
COOKS IN 10 MIN
SERVES 1

BY Alana Scott
DIETITIAN REVIEWED BY Audrey Inouye (RD)
FEATURED IN Dinner, Lunch, Vegetarian Options

Just say YES to this comforting low FODMAP cheats vegetarian noodle bowl. It’s simple, it’s flavourful and has a super homely satay vibe. It’s also a dish that helps you feel like you are winning at life as you can have it on the table in 15 minutes.

So are you ready to say YES to this recipe? Let’s get cooking.

  • Gluten Free
  • Low FODMAP
  • Dairy Free

Ingredients

MAKE GLUTEN FREE

Servings:

NOODLE BOWL

1   large egg
50   bok choy (pak choi) (1 small bunch per serving)
1   carrot (peeled & sliced on a diagonal)
250   low FODMAP chicken stock/vegetable stock*
185   boiling water
2   peanut butter*
1   brown sugar
1   soy sauce*
1   garlic infused oil*
0.5   crushed/pureed red chilli *
60   thin rice noodles (this is the dry weight)
1.5   green onions/scallions (green leaves only, finely chopped)*
0.25   sesame seeds (small pinch for garnish, optional)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
SHOW NUTRITION

Nutrition per serve

    | |
Calories 611
Fat 29g
Saturates 6.3g
Protein 21.3g
Carbs 68.3g
Sugars 11.9g
Fibre 5g
Salt 1.6g
Iron 3.3mg
Calcium 182.8mg
Calories 611
Fat 29g
Saturates 6.3g
Protein 21.3g
Carbs 68.3g
Sugars 11.9g
Fibre 5g
Salt 1.6g
Iron 3.3mg
Calcium 182.8mg
Calories 611
Fat 29g
Saturates 6.3g
Protein 21.4g
Carbs 68.3g
Sugars 11.9g
Fibre 5g
Salt 1.6g
Iron 3.3mg
Calcium 183mg
    | | |
  1. Place a small saucepan of hot water on to boil for the egg.
  2. Prep the carrot by peeling and slicing on a diagonal. Chop the end off the bottom of the bok choy/pak choy bunch so the leaves break apart. Finely slice the green leaves of the spring onion/scallion.
  3. Once the saucepan of water has come to the boil, pop the egg in the water. Boil for 5-6 minutes for soft boiled or longer for hard boiled. Set a timer. Once cooked, remove the egg from the pot and plunge into a bowl of cold water. Once cool enough to handle, peel and place to one side.
  4. In a small saucepan whisk together the stock, water, peanut butter, brown sugar, soy sauce, garlic infused oil, and pureed chilli.
  5. Place the saucepan over medium heat and bring to a simmer. Add the rice noodles and carrot and cook for 3 minutes. Then add the bok choy/pak choy and simmer for a further 1 to 2 minutes until the carrot and noodles are tender and the bok choy has wilted. Taste the broth and stir through more chilli puree if desired.
  6. Ladle the noodle soup into a bowl and sprinkle over the sliced spring onion/scallion leaves. Cut the egg in half and add to the top of the noodle bowl with a sprinkle of sesame seeds. We hope you enjoy this low FODMAP cheats vegetarian noodle bowl!

Buying Tips

Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.

You can also make garlic infused oil at home by frying garlic cloves in cooking oil, until they are golden and fragrant (then remove the garlic before you continue cooking your meal). This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.

Buy a bunch of spring onions with long green tips. You can use the green tips of the spring onions (which are low FODMAP) and not the white stem when cooking.

Check the peanut butter does not contain high FODMAP ingredients like honey, high fructose corn syrup, inulin (chicory root), or agave syrup.

Crushed/pureed red chilli is just fresh red chilli that has been pureed into a paste (usually with a bit of salt and a preservative). Often you can find it in jars in the supermarket. If you can't find it, then you can replace it in the recipe using finely chopped mild red chilli.

The amount of wheat in regular soy sauce is low FODMAP, however if you are feeling concerned you can buy gluten free soy sauce (Tamari).

Choose a stock that does not include onion or garlic. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP. This product can be brought online around the world and is available from some supermarkets. Also check your Monash University FODMAP Diet App or FODMAP Friendly App for additional options. Or use our homemade chicken stock or vegetable stock.

Gluten Free Tips

Check the peanut butter is gluten free.

If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

Dairy Free Tips

There are no dairy free tips for this recipe.

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Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Audrey Inouye (RD)

Audrey Inouye is a FODMAP trained registered dietitian in Canada. She began her career in public health by managing community outreach and peer support programs for diabetes and prenatal nutrition. Audrey later branched into private practice and founded I... Read More