This aromatic, vegan, spicy laksa soup is one of my favourite ways to combine tofu and rice noodles in one dish. The creamy coconut milk, the fragrant lemongrass and coriander seeds and the umami miso, soy sauce and sesame oil come together to make this the best low FODMAP laksa paste you'll ever try.
Although this was one of the first recipes on my YouTube channel I wanted to include it on the blog as it's a perfect example of how dishes can evolve through your low FODMAP journey.
Since this recipe was first created in 2017 there have been several changes in the Monash app to quantities and even the FODMAP classifications of most of the soup ingredients featured in the original video.
Whilst the laksa paste remains suitable for the elimination phase, the rest of the soup needs a fair bit of restructuring to make it meet the updated serving sizes. This version has been rewritten to make it suitable for the elimination phase, based on current FODMAP information.
I think it's really important to highlight the fact that as more research is done and more is learned about FODMAPs, changes can and do occur. Updates to safe servings and/or which specific FODMAP a food contains can have a big impact on a recipe, with the potential for FODMAP stacking and exceeding low FODMAP portions. This is my number one reason for constantly recommending the Monash app as the must-have resource for the diet.
Arming yourself with the trusty app means that you can still take advantage of any older recipes you come across. A quick cross-reference against the app will show you if any changes have occurred and how you might best rework the recipe to make it low FODMAP. This is honestly something I recommend doing with any unfamiliar recipe, new or old. As the low FODMAP diet slowly becomes more mainstream I'm frequently seeing more and more recipes being shared online that are far from low FODMAP.
But back to the laksa. If you're cooking for one then you'll only need to use ¼ of this laksa paste recipe. However, I still recommend you make the full quantity and freeze the rest in individual portions to speed this recipe up even more in the future. Not a fan of too much laksa? The paste could be used as the base for a Thai-style red curry or with added peanut butter for a satay-style dish.
If you prefer a more brothy dish then add a splash more hot water, a bit at a time, to get the right consistency. If you want a thicker, noodle-style dish then you can pop the noodles straight into the pan without soaking them first and allow them to soften as the veggies cook. This keeps everything nicely in the one-pot but gives a much less soupy consistency as the noodles soak up more of the broth. I've tried it both ways and I honestly can't decide so you'll have to let me know which you preferred in the comments below.
Happy slurping!
Recipe FAQ's
Traditionally wheat or rice noodles are used in a laksa soup recipe. To keep our recipe low FODMAP I recommend using vermicelli rice noodles, which according to Monash have no upper limit. If you prefer you can substitute the vermicelli noodles for rice stick noodles which are also low FODMAP at 1 cup servings.
Wheat noodles are considered high FODMAP and have no safe servings listed. Egg noodles are not vegan and are also moderate for fructans with only a small safe serving of ½ cup.
I have also had people make this recipe with kelp noodles which have a safe serving of 1 cup. Whilst I've not tried these myself I've had good reports that they worked well in this type of dish.
The Monash app lists several types of certified low FODMAP noodles from the brand 'Miracle Noodle'. Whilst this brand doesn't seem to be easily available or affordable in the UK it might be an option for my American and Canadian friends.
In the interest of allowing for the widest variety of ingredients, I focus on cooking vegan recipes that are suitable for a low FODMAP diet. Fresh chilli has been tested as having a low FODMAP serving of 28g. Unfortunately, some people may have non-FODMAP reactions to the capsaicin content of chilli which can trigger flushing, heartburn and stomach pain. These reactions are why some people feel that chilli and other spices are best avoided if you suffer from IBS. If you react to chilli in this way then simply omit it from this recipe. This will, of course, make the soup mild and coconutty but no less delicious.
I have a fairly low-moderate tolerance for spicy food which is why I always deseed my chilli before use. The heat is contained within the seeds and some people are better able to tolerate the milder flesh once the seeds have been removed.
Everyone that suffers from IBS has unique triggers and it's impossible to write recipes that take every one of these triggers into account. I'm always happy to try and suggest alternatives for the ingredients you don't tolerate but I hope you understand that I can't include every possible substitution in every single recipe.
Yes, the paste can be made ahead of time and will store in the fridge for a week. Keep in mind that the flavours and heat will develop as the paste sits. If you plan on making this paste several days in advance then I suggest using less chilli than you think you'll need and see how the heat increases over time. If it's not as spicy as you expected then you can add more fresh, diced chilli with the vegetables at the saute stage.
To speed things up you can chop and prepare the veggies ahead of time too and keep them in sealed containers in the fridge. To preserve their quality I recommend preparing the vegetables no more than 24 hours in advance.
Yes. I recommend marinated smoked tofu as the hard work of transforming it into something delicious has already been done for you. However, FODMAP safe smoked tofu can be more difficult and expensive to get hold of than plain varieties. If that's the case for you, then make the laksa paste a day ahead of time and use one heaped tablespoon of the paste to marinade chunks of pressed and drained plain, firm tofu overnight.
Yes, this laksa paste can be frozen in a sealed container for up to 3 months. Defrost the paste overnight in the fridge before using.
Cooks Notes
Due to the oil in the laksa paste, you shouldn't need to add extra oil to the pan. If you're not using a non-stick pan then you may need an extra drizzle to stop the paste from sticking.
Non-FODMAP/Personalised Phase Notes
If you're in the personalised phase or FODMAPs are not an issue then you can stick more closely to the original recipe video. Consider adding in green beans, fennel, pak choi/bok choy or baby corn.
Vegan Notes
Unfortunately due to the preservation methods of some citrus fruits, they may not be considered vegan. Choose organic, unwaxed varieties wherever possible. If purchasing waxed fruit avoid those coated with beeswax (E901) and shellac (E904). Whilst it's still gross, carnauba wax (E904) and polyethylene (E914) may also be used as glazing agents, and these are considered vegan.
FODMAP Notes
This recipe was edited in May 2022 to reflect the changes in the Monash app to low FODMAP serving sizes and FODMAP categories of red bell pepper, broccoli, tofu, tomato puree and chilli. Yes, they have all changed since this recipe was first written!
Curious about how to reduce the additional FODMAPs in the original recipe video?
- Remove the fennel as it contains moderate amounts of fructans and mannitol which would stack with the courgette, tofu and tomato puree.
- Omit or reduce the green beans as they contain sorbitol which would stack with the coconut milk.
- Reduce the serving size from 4 large servings to 6 medium servings.
- If you're making the laksa paste separately it remains low FODMAP at 4 servings but for the purpose of this updated recipe, it will serve 6.
- Increase the FODMAP free vermicelli noodles to make up for removing the other ingredients and the reduced serving size.
FODMAP Variations
To reduce the likelihood of exceeding the low FODMAP serving stick to using the broccoli heads only and reserve the stalks for another dish. The heads have a more generous low FODMAP serving before becoming moderate for fructose at 240g.
If you malabsorb sorbitol, you can substitute coconut milk with almond milk. You won't get the same traditional laksa flavour but it will still be a tasty, spicy noodle dish. You will need to reduce or omit the added water as the almond milk will be thinner than canned coconut milk.
FODMAP Servings
Laksa soup
As written this updated version (not as shown in the recipe video) is low FODMAP when divided into 6 servings. One portion of this recipe (paste and soup) contains approx:
- 1+⅓ Fructan serving - 33g courgette = ½ serving + 55g tofu = ⅓ serving + tomato puree = ⅙ serving + red chilli = ⅙ serving + miso paste = ⅙ serving + lime juice = trace
- 0 GOS
- 0 Mannitol
- ⅔ Sorbitol serving - 40g coconut milk = ⅔ serving
- 1+¼ Fructose serving - 33g broccoli = ½ serving + 33g red bell pepper = ¾ serving
- 0 Lactose - All my recipes are vegan and therefore free from dairy and lactose. Yay!
Laksa paste
You may wish to make the paste separately to use in other recipes. This recipe is low FODMAP when divided into 4 servings. One portion of the laksa paste contains approx:
- >½ Fructan serving - tomato puree = ⅙ serving + red chilli = ⅙ serving + miso paste = ⅙ serving + lime juice = trace
- 0 GOS
- 0 Mannitol
- 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 categorisations.
FODMAP Ingredient Notes
Asafoetida
Some varieties may contain wheat flour. If this is an issue for you then source the pure version or wheat-free brands. The brand I use is Schwartz, which is blended with rice flour. If using pure asafoetida or undiluted Indian hing reduce the recipe amount by at least half until you get used to the intensity of your purchased brand.
Bell Pepper (Red)
Low FODMAP serving of 43g. Becomes moderate for fructose at 57g and high for fructose at 75g. This is a significant decrease from its previous listing as FODMAP free and eat freely. Be aware that recipes not updated since 2022 may be based on outdated serving sizes.
If you've been eating larger servings with no symptoms then there's no need to reduce your intake based on these new findings. If you're new to the elimination phase or have experienced symptoms then stick to the serving sizes as listed in the current version of the Monash app.
Some people have non-FODMAP reactions to the capsaicin content. Reduce or omit depending on your tolerance.
*Broccoli
Broccoli is a bit of a tricky one depending on which part you eat and which variety you choose. When cooking with broccoli it's best to decide which part or variety to use based on what other ingredients you'll be adding to the meal. For example in a dish already containing fructans then fructose-containing broccoli heads would be a better choice than the fructan-containing stalks of broccolini/tenderstem.
- Broccoli heads/florets only: FODMAP safe at 75g. Becomes moderate for fructose at 240g and high for fructose at 270g.
- Broccoli stalks only: FODMAP safe at 45g. Becomes moderate for fructose at 50g and high for fructose at 75g.
- Broccolini/tenderstem broccoli, heads/florets only: FODMAP safe at 58g (increased from 45g previously). Becomes high for fructose at 90g.
- Broccolini/tenderstem broccoli, stalks only: FODMAP safe at 90g. Becomes moderate for fructans at 320g and high for fructans at 350g.
Canned coconut milk
Low FODMAP serving of 60g. Canned coconut milk becomes moderate for sorbitol at 120g and high for sorbitol at 180g.
Cayenne pepper
Untested and unlisted in the Monash app, therefore, avoid if in the elimination phase. Replace with chilli powder if preferred. Chilli powder has a low FODMAP serving of 1 tsp. It becomes moderate for fructose at 11/2 tsp.
Some people may have non-FODMAP reactions to the capsaicin content of cayenne pepper which can trigger flushing, heartburn and stomach pain. Reduce or omit depending on your tolerance.
Chilli (fresh)
Low FODMAP serving of 28g. Red chilli contains moderate amounts of fructans in portions of 35g or more. Some people may have non-FODMAP reactions to the capsaicin content of chilli which can trigger flushing, heartburn and stomach pain. Reduce or omit depending on your tolerance.
When using chilli in my recipes my preference is to always deseed the chilli to reduce the heat. Feel free to keep the seeds in if you prefer and tolerate more intense heat.
Courgette/zucchini
Courgette has a low FODMAP serving of 65g and becomes moderate for fructans at 75g. This has been reduced from previously being listed as 75g with no upper serving or FODMAPs indicated. This is why you may see many older low FODMAP recipes using courgette freely.
Dark soy sauce
Despite containing wheat, soy sauce is listed as low FODMAP at 42g or 2 Tbsps. This is likely because the wheat content does not come close to a safe wheat serving. Always double-check that your soy sauce is free from high FODMAP ingredients such as garlic and onion.
Whilst soy sauce is FODMAP safe it is unsafe for coeliacs and anyone with a wheat allergy or non-coeliac gluten sensitivity. Wherever soy sauce is listed, simply substitute with your preferred alternative.
Spring onion/scallion greens
In a recent update, the dark green tips have changed from FODMAP free, eat freely according to appetite to being listed as fructose-containing. They have a low FODMAP serving of 75g but don't become moderate for fructose until 265g and high for fructose at 330g. If you've regularly been eating the green tops with no adverse effects then there's no reason to limit your serving sizes based on this updated information. The white bulbs are high in fructans with no safe serving listed. To minimise waste you can regrow the green tips several times by placing the bulbs on a sunny windowsill, in a jar of water. For best results rinse the bulbs and change the water daily.
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.
If using smoked tofu ensure it is free from high FODMAP ingredients such as garlic, onion and unspecified flavourings. The Tofoo Co is a FODMAP safe brand available in the U.K.
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.
Shopping Tips
- Clearspring Organic Brown Rice Miso Paste (300g): This brand is organic and traditionally aged for a complex umami flavour. If you use miso regularly then this is well-priced for the size of the tub. Buying this large jar is cheaper when compared to similar organic brands available in small jars at the supermarket.
- Ausha Organic Turmeric Powder (1kg): This is the brand I use to make my homemade golden paste. It's certified organic and is 100% natural with no gluten, fillers, additives or GMO's. I use a lot of turmeric powder so this pack size is the best deal for me. If you only add turmeric to your food occasionally then it might be better to opt for a smaller pack size to minimize the risk of waste. However, it does work out much more expensive per 100g this way. If you're using turmeric purely for flavour, rather than nutritional/medicinal purposes, then opt for a cheap version from your local supermarket. Turmeric is one of the spices frequently blended with wheat or flour to keep the price low, always double-check the ingredients before purchase.
- Steenbergs asafoetida (60g): Buying asafoetida online can be a tricky business. This one is moderately priced, lists its ingredients and is a blend of asafoetida and fenugreek. Many online do not specify the ingredients, this means there is a risk that they may be blended with wheat flour or otherwise contaminated or unsuitable for those avoiding wheat and gluten. I usually buy the Schwartz brand from the supermarket. It's widely available, affordable and blended with rice flour. This makes it a good choice for the low FODMAP diet. Check out this video I created all about buying and cooking with asafoetida.
- Taifun organic smoked extra firm tofu (200g). This one is low FODMAP but not wheat or gluten-free due to the use of soy sauce. I love this one so much that I eat it greedily, straight out of the packet. It's a bit more expensive than the brands available in most supermarkets but in my opinion, has a much stronger flavour and better texture.
Free From
- Celery free
- Garlic free
- Gluten free option (replace soy sauce with GF alternative and check spices)
- Mustard free
- Peanut free
- Tree nut free
- Wheat free option (replace soy sauce with GF alternative and check spices)
- GOS free
- Lactose free
- Mannitol 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
Vegan Low FODMAP Laksa Paste
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Cook mode
Ingredients
Laksa Paste
- 2 tablespoon tomato puree
- 2 fresh red chillies - Adjust to taste
- 2 tablespoon soy sauce - Gluten-free alternative if required
- 2 tablespoon toasted sesame oil
- 2 tablespoon lime juice
- 1 tablespoon miso paste
- 1 tablespoon ground coriander seeds
- 1 thumb-sized piece of ginger
- 1 stick of lemongrass
- 1 teaspoon Chinese 5 spice powder
- ½ teaspoon turmeric powder - Ensure gluten-free if required
- ½ teaspoon cayenne pepper
- ½ teaspoon asafoetida - Ensure gluten-free if required
Noodle Soup
- 200 g broccoli heads/florets
- 200 g red bell pepper
- 300 g /1 large carrot
- 330 g /1 block firm smoked tofu
- 200 g courgette/zucchini
- 75 g spring onion/scallion green tops
- 150 g /4 cups kale
- 250 ml /1 cup canned coconut milk
- 160 g /4 nests rice vermicelli noodles
Instructions
Mise en place prep
- Prepare the noodle soup ingredients. Chop 200 g broccoli heads/florets into bite-sized florets. Deseed and thinly slice 200 g red bell pepper. Spiralize 300 g /1 large carrot and 200 g courgette/zucchini into thin ribbons or shave off thin slices, lengthwise, with a vegetable peeler. Dice 330 g /1 block firm smoked tofu into small chunks. Finely slice 150 g /4 cups kale and 75 g spring onion/scallion green tops. Have all the ingredients chopped and ready to go, as this dish cooks quickly.
Laksa Paste
- Prepare the laksa paste ingredients. Deseed and finely mince 2 fresh red chillies. Peel the tough outer skin from 1 stick of lemongrass and chop finely. Grate 1 thumb-sized piece of ginger on the smallest side of a box grater. If your food processor is extremely efficient, you may be able to skip these steps and let the blades do the work.
- Blitz up the laksa paste ingredients in a blender until a thick, wet paste is formed.
Laksa Soup
- Steam the broccoli for 3 minutes until cooked al dente.
- Whilst the broccoli cooks, in a deep, non-stick wok, dry fry the laksa paste for 2 minutes on low-medium heat until bubbling and fragrant.
- After 2 minutes, increase the heat to medium/high and add the peppers and carrot to the paste and stir fry for 2 minutes.
- Add the courgette, tofu, kale and spring onion greens and continue to stir-fry for 2 minutes.
- Add cooked broccoli and stir-fry for 1 minute.
- In a separate bowl, submerge 160 g /4 nests rice vermicelli noodles in boiled water for 2 minutes.
- Pour 250 ml /1 cup canned coconut milk into the wok and stir well. Reduce the heat to low and do not allow the soup to boil once the coconut milk goes in.
- Drain the noodles, reserving 250ml/1 cup of the hot water. Rinse the coconut milk can out with half of the reserved water and add to the wok along with the drained noodles. Pour the remaining half cup of water into the food processor where you made the paste. Turn it on for a few seconds to clean up the remaining paste before adding the flavoured water to the pan. Use tongs or chopsticks to mix well. Alternatively, just use 1 cup of hot water or FODMAP safe stock.
- Simmer for 2 minutes, stirring frequently. The vegetables should be cooked nicely and retain some bite. They should not be soggy.
- When serving, I prefer to dish the noodles and vegetables out using tongs to make sure they get shared evenly, then spoon the hot broth over each bowl.
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.
Did you make this soup? What swaps did you make to suit you?
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Jacqui says
It was a hit! I made a few substitutions because I didn’t have all the ingredients - no Chinese five spice (omitted), tomato paste instead of purée, some preserved lemon in place of lemon grass and I added a clove of garlic because a bit is ok for me, and used coconut milk powder (not vegan) and thick fresh rice noodles (what I was trying to use up) and baked tofu (a bit of sesame oil and garlic oil and some cornflour to crisp it up). Even though I overcooked the veggies a bit it was delicious and will be made again!
Michelle @ The Irritable Vegan says
Sounds delicious! This is exactly how I hope my recipes will be used, with whatever you have to hand and putting your preferences first. I make this often and it's hardly ever the same way twice. Thanks for sharing.
Kelsie says
The flavour of this recipe was really delicious, but I found the recipe strange with such a small amount of liquid. Most other recipes have used approx. a litre of liquid plus the coconut milk. I found there was barely any liquid in this recipe and had to add heaps more. Unless I’m on the wrong track? But a laksa is supposed to be a soup?
I’d make again but alter the liquid amounts
Michelle @ The Irritable Vegan says
So pleased you enjoyed the flavour of the laksa paste and tailored it to your preference. I do mention in the recipe that if you prefer a brothy soup you'll need to add more stock. I tried the recipe both as a soup and as a thicker noodle dish and couldn't decide which I preferred. This recipe has had to be adapted a lot since it was originally written due to the multiple FODMAP updates. I'll likely be updating it in the near future to meet the current FODMAP recommendations and I'll take the liquid quantity into account.