September 4, 2021
Oyster Mushroom Soup (Low FODMAP)
Low FODMAP soups can be hard to find, since a lot of soups have onion, garlic or high FODMAP vegetables. This one doesn’t. Perfect for people with tummy trouble, IBS and hip to the FODMAP jive.
Ingredients
- 200g fresh oyster mushrooms
- 1 leek (only use the green tops, they are low FODMAP up to 54 g p.p.)
- 150g spinach
- 1L vegetable stock (choose a low FODMAP stock)
- 2Tbsp olive oil
Instructions
- Bring 1L stock to boil in a big soup pot. Cut or tear the oyster mushrooms into medium size pieces and finely chop the green tops of the leek.
- Heat olive oil in a frypan. Add the leek and let this cook for 2-3 minutes. Add the oyster mushrooms and stir fry them until they have wilted.
- Add the leek and mushrooms to the soup pot and bring to a boil, then simmer for about 10 minutes.
- Chop the spinach and add to the soup.
- Add salt and pepper to taste, and serve with sourdough bread (low FODMAP up to 2 slices) or gluten-free bread.
Notes
Monash University has lab tested oyster mushrooms and determined them to be low FODMAP in incredibly generous portions of 75 g per person, which is about 1 cup.
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Amount Per Serving: 1 Bowl
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Calories
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201.36 kcal
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% Daily Value*
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Total Fat
14.52 g
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22.3%
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Saturated Fat 2.02 g
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10.1%
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Trans Fat 0.0 g
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Cholesterol
0.0 mg
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0
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Sodium
162.37 mg
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6.8%
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Total Carbohydrate
15.83 g
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5.3%
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Dietary Fiber 4.95 g
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19.8%
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Sugars 3.42 g
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Protein
6.27 g
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Vitamin A 45.26 %
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Vitamin C 30.83 %
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Calcium 12.23 %
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Iron 24.89 %
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
OGM | Ohau Gourmet Mushrooms
