Mmmm noodle bowls. A perfect Sunday meal after a busy and meat-full weekend! I created this meal last weekend after a full weekend of visiting and entertaining with friends. My husband Stuart and I were just so full and felt like our bodies were working hard to digest the giant meal we ate on Saturday. You know that feeling? Usually after a celebration or night out, perhaps accompanied by one too many drinks and you just aren’t hungry. This soup is comforting and fresh, a little salty but not too salty like a bowl of Pho at your local Vietnamese restaurant.

Make sure you read labels for gluten-free Soba noodles to keep this meal low FODMAP, as some varieties are made with wheat. Also make sure you use tamari, which is basically wheat-free soy sauce and avoid the mushrooms if they are a trigger food for you.

The first step if you’re looking to improve irritable bowel syndrome (IBS) or another digestive disorder or disease, is to understand more about the Low FODMAP diet and if it can help. Download my free eBook to help you better understand this diet and get started implementing simple steps to get rid of symptoms like gas, bloating, pain, diarrhea or constipation related to IBS. Click here to get a copy emailed to you right away.

Low FODMAP Recipe: Soba Noodle Bowl with Tofu & Cilantro


Makes: 4 servings
Time: 10 minutes prep, 25 minutes cook

1 Tbsp olive oil

Pinch of chili flakes

1/2 cup fennel, diced

1 large (1 cup) carrot, sliced into thin rounds

1 stalk celery, diced small

2 Tbsp rice vinegar

4 cups water

2 cups low-sodium vegetable or chicken stock (onion and garlic free)

1 1/2 Tbsp tamari

1/4 tsp ginger

1/4 tsp parsley

1/8 tsp ground coriander

1 to 2 packs (400 g) firm tofu, diced into small cubes

1 pack (250 g) gluten free Soba noodles, broken in half

Fresh cilantro, diced green onions (the green parts only!), and lemon or lime



Heat olive oil in a large metal pot at medium heat. Add chili, fennel, carrot & celery. Sauté 5 to 7 minutes until tender.

*FODMAP Note: You could also add mushrooms at this stage if they aren’t a trigger for your symptoms, but for those just starting the Low FODMAP diet, know that mushrooms are high in FODMAPs. If using, add up to 4 cups of sliced cremini or shitake mushrooms (or maybe start with just a cup or two if you are challenging this FODMAP group) and sauté 3 minutes more.

Add rice vinegar to deglaze pan, scrapping up brown bits off the bottom. Add water, stock, tamari, ginger, parsley, and coriander. Bring to a boil, partially cover, reduce heat and simmer 10 minutes.

Add tofu and cook 10 minutes more. Meanwhile, cook the Soba noodles according to package directions.

Add 1 cup noodles to each bowl and poor soup over top. Serve with fresh cilantro, green onions and a squeeze of lime or lemon.


Much love & good eating,


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