Low FODMAP and Gluten Free Asian Style Chicken Noodle Soup

One dish that I’ve really missed since having to follow the Low FODMAP diet is my favourite asian style chicken noodle soup! I found the recipe for this soup years ago on BBC GoodFood and it quickly became a lunch staple for me because of quick it is to make. I love the smell this soup makes when its cooking. The kitchen just fills with the delicious scent of ginger and you know you’re going to get a tasty lunch. This soup is packed full of flavour and what’s even better is that it’s really heathy too.

But sadly, the original recipe contains heaps of garlic (which I used to adore!), spring onions and wheat noodles. Now anyone in the elimination phase of the low FODMAP diet knows that garlic is a huge no no so I originally thought that I’d never be able to eat my old time favourite. I really wasn’t sure that was something I could live with!

So, when my Mam asked me last week if I would make her some of my ‘special’ soup, I thought I’d accept the challenge and make it suitable for me too! Im so glad that I tried because my Low FODMAP and gluten free version tastes just the same and now I can eat it too!!

To make the recipe low FODMAP I did have to change a few things. The main ones were:

• Instead of using grated garlic, I stirred in a tablespoon of garlic oil at the end to give that garlicky flavour and you’d never know the difference.
• The original recipe called for the whole spring onion. Luckily, those of use following the low FODMAP diet can still the green tips so this is what I went for.
• And finally, the noodles. Still so upset that I can’t have wheat noodles but the rice noodle substitute does a pretty good job here to fill in.

All in all, this recipe adaptation went pretty well and this soup is still a lunch favourite for me. I serve my soup with a handful of corn tortillas which taste delicious once soaked in the soup.

If you fancy giving this delicious Asian Style Chicken Noodle Soup a go, just follow the recipe below and you’ll have a tasty, healthy and tummy friendly bowl of goodness in 30 minutes.

Low FODMAP Asian Style Chicken Noodle Soup (serves 3-4)

You’ll need:

• 1 chicken breast
• 1 inch chunk of fresh ginger (grated)
• 1 low FODMAP stock cube (I use OXO chicken stock cubes)
• 1/2 tsp chilli flakes
• 1 litre boiling water
• 1 carrot
• 2 spring onions (green tips only)
• 2 tbsp sweetcorn
• 2 tbsp soy sauce (gluten free if necessary)
• 1 tbsp garlic oil
• 50g rice noodles
• salt and pepper to taste

Method:

1. In a wok, or a large pan, add the chicken, the grated ginger, the stock cube, the chilli flakes and the boiling water. Cover, bring to the boil and then reduce to a simmer for 20 minutes.
2. While the chicken is cooking, finely slice the carrot and the spring onions. You want these to be as fine as possible to give a nice light consistency in the soup.
3. After 20 minutes, lift the chicken breast out of the soup and shred. You can do this by holding the chicken the a knife and slowly pulling a fork through the chicken to create shreds. This is easiest if you go with the muscle of the chicken.
4. Add the sliced vegetables, sweetcorn, soy sauce, garlic oil and noodles to the soup with the shredded chicken.
5. Turn up the heat slightly and allow to cook for a further 6 minutes.
6. Add salt and pepper to taste and enjoy straight away. Serve with a slice of gluten free bread or just a few corn tortillas for a bit of extra texture.

Thanks for reading my latest post and I hope you really enjoy making your very own low FODMAP and gluten free Asian Style Chicken Noodle Soup! If you do give this delicious soup a try, please show me your tasty creations by tagging me on Instagram using @learningtolovelowfodmap.

Hope you enjoy it just as much as I do!

Amy xx