I'm not going to sugarcoat it, this recipe tastes greeeen!
If you're a lover of green smoothies, juices and eating your leafy greens then I can safely say this healthy supergreen soup is the recipe for you. Don't worry I haven't lost my mind to the world of detoxing and celery juice cures. I simply have a pouch of supergreens lurking in the back of the cupboard that's nearing its best before date, so here we are.
I'm using Funktional Foods Green Superblend Powder, available for a really affordable price (compared to most) at Aldi. However, it contains pea protein and barley grass, neither of which are currently listed in the Monash app. Whilst pea protein was once listed as FODMAP safe, according to this helpful post by Alana Scott of 'A Little Bit Yummy', after Monash performed further tests they discovered that the FODMAP levels differed dramatically from brand to brand. As such it's no longer listed and is best avoided until after the elimination phase. Likewise, barley grass is unlisted and therefore has no safe serving recommendation.
Worry not, If you'd still like to try this weird and wonderfully delicious dish then you do have the option of making your own blend. Ingredients such as spirulina, wheatgrass, green tea, nori and rice protein all have safe serves listed in the Monash app. You could use spirulina or wheatgrass in isolation or blend them with other ingredients such as rice protein, ground ginger, green tea powder, and dried nori. Keep it stored in a sealable glass jar for use in soups and smoothies and even whisked with a splash of tahini, lemon juice, and water to make a dressing for sushi bowls and salads.
For those of you thinking this all sounds a bit gruesome grinch rather than green goddess I urge you to give it a try. Take away the "super" from the greens and it's really just a delicious and warming low FODMAP broth.
I'd also be interested to hear what you thought about the water saute method in this one. It's the first recipe I've created using this technique and I was surprised by the fact that I didn't miss the aroma of the garlic oil one bit. Don't get me wrong, I won't be permanently doing away with oil in every recipe but I feel like if I'm not missing the flavour then my ass is definitely not missing the extra calories. Let me know how you feel about it in the comments below. Until next time.
Go green!
Recipe FAQ's
The intense, umami flavour that the super greens powder lends to the broth is hard to replicate with fresh greens. If you're not into the idea of superfood powders then you could try to recreate the same depth of flavour by replacing half the water with a strongly brewed green tea and then stir in a spoonful of miso paste once you've turned off the heat.
Yes, with a few simple swaps you can easily make this soup gluten-free.
1. Use GF Vegemite if it's available. If you can't find it then replace the Vegemite with 1 teaspoon of your usual GF soy sauce substitute. (Affiliate link)
2. These Massel 7's vegetable stock cubes are low FODMAP and also gluten-free. (Affiliate link)
3. Double-check that your turmeric and superfood powders are wheat-free.
You can replace the quinoa in this recipe with 1 cup of cooked rice or vermicelli rice noodles. If using the vermicelli I recommend crushing the noodles into small shreds before cooking. This will result in something similar to noodle soup.
This soup lasts well in the fridge for up to 3 days. Feel free to double or triple the recipe as part of your meal prep for the week. It's not one that I recommend as suitable for freezing so only make the amount you are likely to eat within a few days.
Cooks Notes
This recipe uses the water saute method of cooking. If preferred, substitute the initial 3 Tbsps of hot water for 1 tablespoon of oil and proceed with the method from step 2.
The nutritional properties of both the kelp and super greens powders may be affected by the use of heat when cooking. I could not find any reliable resources to confirm that this may be the case. Consider the use of these powders here purely for their intense, umami flavours rather than any antioxidant properties.
Non-FODMAP or Personalised Phase Notes
If you're not following a low FODMAP diet or have successfully reintroduced onion then feel free to add diced red onion along with the celery and radish in step 2. You'll need to cook it for an extra 5 minutes or until the onion is lightly cooked.
Alternatively, add a small minced garlic clove along with the celery and radish in step 2. If you have a high tolerance for fructans you can always add both.
FODMAP Notes
This recipe was updated in Sept 2022 to reflect the changes to the low FODMAP listings of firm tofu, tomato puree and quinoa.
FODMAP Servings
As written this recipe is low FODMAP at 1 large portion. This recipe contains approx:
- 1 ¼ Fructan serving - 75g firm tofu = <½ serving + 1 tablespoon tomato puree = ½ serving + 150g quinoa = >¼ serving
- >¼ GOS serving - 150g quinoa = >¼ serving
- 1 Mannitol serving - 10g Celery
- 0 Sorbitol
- 0 Fructose
- 0 Lactose - All my recipes are vegan and therefore free from dairy and lactose. Yay!
Always refer to the Monash app for current safe serves and FODMAP categorizations.
FODMAP Ingredient Notes
Celery
Small FODMAP safe serving of 10g which is one full serving of mannitol. In portions of 15g or more, it contains moderate to high amounts of mannitol. Due to its limited serving size omit it if you malabsorb mannitol or plan on adding other mannitol-containing ingredients to the recipe.
Curry powder
Ensure low FODMAP, garlic and onion free if required. Although not a FODMAP trigger IBS can be triggered by spicy foods. Stick to minimal quantities of chilli, cayenne, and pepper if unsure of your tolerances.
Grains
Most grains have their portion sizes specified as cooked within the Monash app. Feel free to substitute the cooked quinoa with another cooked grain such as rice, rice noodles or buckwheat groats. These all have different serving sizes so please refer to the Monash app for current guidelines.
Kelp powder
Currently untested and unlisted in the Monash app therefore unsuitable at this time for the elimination phase of the diet. Substitute with a pinch of dried nori flakes or omit entirely
Stock cubes
Often contain wheat, onion, garlic & celery. If in the elimination phase then use a homemade stock powder such as this recipe or a certified FODMAP safe brand such as Massel 7's
Supergreens powder
The type usually used in green smoothies. This can be either a shop-bought, FODMAP safe, pre-made blend or a homemade blend using a mix of low FODMAP protein powder, alfalfa, wheatgrass, spirulina, green tea powder, spinach powder, etc. The brand I use is the Aldi super greens powder which also contains barley grass. Barley grass is untested and unlisted in the Monash app therefore unsuitable for the elimination phase of the diet which is why I don't show the specific brand I'm using in the video.
Tofu
Firm, drained tofu has a low FODMAP serving of 170g. In a recent update to the Monash app, tofu has been retested and listed as containing fructans. It quickly becomes moderate for fructans in portions of 175g and high for fructans at 205g. Previously it had no upper limit or FODMAPs specified. Be mindful that older tofu recipes may have serving sizes based on the more generous previous FODMAP limits.
Choose a firm or very firm variety and press and drain out the water thoroughly before use. The water within tofu is the major source of the oligos. Many people who feel that they don't tolerate tofu may find that thoroughly pressed tofu is more agreeable.
Tomato puree/paste
Low FODMAP serving of 28g or 2 Tbsps. The FODMAP content of tomato puree was changed in the 2022 Monash app update. It is now listed as moderate for FOS (fructans) in servings of 81g and high for FOS at 85g. Previously no excess FODMAPs were listed.
Quinoa
The white, red and black varieties all have a low FODMAP serving of 155g or 1 cup of cooked quinoa. At large amounts of >500g, it becomes high for GOS and fructans. The white variety has the largest tolerance and does not become high FODMAP until servings of >870g. Quinoa is an excellent source of dietary protein for vegans on a low FODMAP diet. If you have issues digesting quinoa then anecdotal evidence suggests that soaking it overnight can help to remove some of the saponins, which can act as mild gut irritants in some people.
Shopping Tips
- Massel 7's chicken-style stock cubes (35g): Available in vegetable, beef style and chicken style. These are free from onion, garlic, gluten, trans fats and MSG. They are vegan and certified low FODMAP. If you've never tried them before then trialling this single pack might be a good idea. Once you have a taste for them it can be cheaper to buy them in multi-packs from Amazon.
- Naturya, organic spirulina powder (200g): This brand is grown and harvested sustainably from an unpolluted source. Pesticide-free, gluten-free, heavy metal tested, rich in protein, iron and essential amino acids.
- Hodmedod's British wholegrain white quinoa (500g): British-grown quinoa (for Brits) is a more sustainable and ethical choice. Not only has it travelled significantly fewer food miles to get here but also bypasses the ethical debate of traditional South American-grown quinoa. For something different try their British-grown, oak smoked smoked quinoa.
- Cauldron organic plain firm tofu (396g): This cauldron brand is the tofu I use most regularly and the one I use for this dish. It's amongst the more affordable options and firms up nicely in the freezer. It's very versatile and perfect for adding your own flavour.
*We use affiliate links here to help support our work. Purchasing through these links does not affect your consumer rights or the price you pay but may result in The Irritable Vegan receiving a small commission payment. We thank you for supporting us in this way whilst you shop.
Free From
- Garlic free
- Gluten free option (if using GF Vegemite)
- Nut free
- Peanut free
- Sesame free (depending on stock powder and super greens powder used)
- Oil free (if water saute method is used)
- Fructose free
- Lactose free
- Sorbitol free
Please always double-check your ingredients to ensure your products, brands and version is "free-from" if required. Where we list free from FODMAPs please be aware we are referring to free from excess FODMAPs as defined by low/high FODMAP limits in the Monash app and not a true allergy-safe definition of "free-from". Most plant foods will still contain some level of FODMAPs but in amounts that are considered to be tolerable for most people on the low FODMAP diet.
Recipe
Healthy Supergreen Soup
AFFILIATE DISCLAIMER
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Cook mode
Ingredients
- 3 Tbsps hot water + 2 Cups/500ml - Water saute method
- 1 tablespoon garlic oil - Oil saute method
- 10 g celery
- 75 g radish
- 1 stock cube - Gluten-free and/or FODMAP safe if required
- 50 g carrot
- 1 teaspoon fresh ginger
- 75 g firm tofu
- ½ teaspoon turmeric
- 1 teaspoon curry powder - FODMAP safe if required
- ½ teaspoon kelp powder - Omit or substitute with nori flakes if in the elimination phase
- 1 tablespoon super greens powder - Blend of rice protein, spinach powder, wheatgrass, spirulina
- 1 teaspoon Vegemite - Gluten-free if required
- 1 tablespoon tomato puree
- 1 Cup / 150g quinoa - Cooked without added FODMAPs
- 50 g kale
- 15 g spring onion/scallion greens
- 1 teaspoon pumpkin seeds - Optional
Instructions
- Press and drain 75 g firm tofu this can be done at least a day ahead and stored in a sealed container in the fridge.
- Dice 10 g celery and 75 g radish. Grate 50 g carrot, 1 tsp fresh ginger and tofu. Finely slice 50 g kale and 15 g spring onion/scallion greens. The smaller you chop, the quicker they'll cook. Due to the quick-cooking method, it's best to have all your ingredients prepped and ready to go before you begin cooking.
- Heat a deep saucepan on medium heat. Add 3 tablespoon of hot water and allow it to begin to splutter. Continue to add hot water, 1 tablespoon at a time as required throughout the sauteing stage to ensure the ingredients do not stick. Alternatively, omit the water and add 1 Tbsp garlic oil to the pot to saute the vegetables.
- Add the celery, radish and 1 stock cube. Stir to combine and simmer for 1 minute.
- Add the carrot and ginger. Continue to saute for 1 minute.
- Ensure there is sufficient water in the base of the pan to avoid sticking before adding the tofu, ½ tsp turmeric, 1 tsp curry powder, ½ tsp kelp powder, 1 Tbsp super greens powder,1 tsp Vegemite and 1 Tbsp tomato puree. Stir fry for 1 minute, stirring continuously, adding a splash more water as needed.
- Pour in 2 cups/500ml of hot water. Stir well to combine and simmer for a few minutes.
- Add in your chosen portion of cooked grains, I used 1 Cup / 150g quinoa, simmering until the grains are hot and the veg is cooked to your liking, approx 7 minutes.
- For the last 2-3 minutes of simmering add the kale and simmer until just wilted.
- Turn off the heat and stir in the spring onion greens just before serving. Reserve a sprinkle of the greens for garnish is desired.
- Top with the optional 1 tsp pumpkin seeds to serve.
Recipe Video
Notes
- 1 cup = 250 ml
- 1 tablespoon = 15 ml
- 1 teaspoon = 5 ml
Recipe Video
Please note the changes that have been made to this recipe since its creation. This video is a great visual reference but please adapt the recipe as described above or as needed to suit your personal FODMAP requirements. The 1 teaspoon of turmeric in the recipe video captions is a typo, please add ½ teaspoon as written in the recipe above.
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