Persons
2
Serving Size
1 Bowl
Prep Time
5 minutes
Cook Time
15 minutes
Total Time
20 minutes
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.
Nutrition Facts
Oyster Mushroom Soup (Low FODMAP)
Serves: 2
|
Amount Per Serving: 1 Bowl
|
||
|---|---|---|
| Calories | 201.36 kcal | |
| % Daily Value* | ||
| Total Fat 14.52 g | 21.5% | |
| Saturated Fat 2.02 g | 10% | |
| Trans Fat 0.0 g | ||
| Cholesterol 0.0 mg | 0% | |
| Sodium 162.37 mg | 6.8% | |
| Total Carbohydrate 15.83 g | 5% | |
| Dietary Fiber 4.95 g | 16% | |
| Sugars 3.42 g | ||
| Protein 6.27 g | ||
| Vitamin A 45.26 % | Vitamin C 30.83 % | |
| Calcium 12.23 % | Iron 24.89 % | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Mycobio
September 4, 2021
