Oyster mushroom soup low FODMAP

Mushroom soup is really very tasty and oyster mushrooms are the only suitable mushrooms for the low FODMAP diet. I love mushrooms and I went on a foraging course to help identify them but I haven’t picked any as yet – to nervous about picking the wrong ones I suppose. I would love to come across an oyster mushroom in the wild and they may be sold as wild mushrooms but I suspect they rarely are – I found the ones I used in this recipe in an Tesco store and they weren’t too costly.

I have written about the umami flavour before here and I have just read a really interesting article in the Guardian newspaper online here. I was astonished to read that glutamate the flavour that is responsible for the meaty rich flavour is also found in human breast milk and our tongue has a specific receptor for it – no wonder we like it! So much for MSG and the reports of it being ‘toxic’ according to some who like to say all ‘chemicals’ are bad – spoiler alert – all food are based on chemicals!

Ingredients

  • 300g of oyster mushrooms.
  • 2 teaspoons white miso (check the label for other high fodmap ingredients).
  • 2 teaspoons of Tamari sauce.
  • 1 teaspoon of ginger.
  • 1 tablespoon of oil.
  • 2 tablespoons of lactose free cream.
  • 1 and a half pints of water.

Method

  • Chop mushrooms and add oil to a pan.
  • Fry the ginger and add the chopped mushrooms and cook for 10 minutes.
  • Add some hot water to the miso and dissolve then add the water, miso and Tamari sauce to the pan.
  • Cook for 10 minutes
  • Blend till smooth

Serve with cheese on toast floats for an additional umami flavour! It really couldn’t be easier.

Here is a picture of me and my mum on our foraging course in the Lake District – lots of mushrooms here but they were foraged by an expert!

Published by

Jules_GastroRD

I am a state registered dietitian and advisor to The IBS Network, the UK charity for people with irritable bowel syndrome. My speciality is dietary treatment of gut disorders such as irritable bowel syndrome, crohns disease, ulcerative colitis, coeliac disease, lactose & fructose malabsorption and multiple food intolerances. I have had lots of experience in other areas of dietetics and I wished to start this blog to spread the word about evidence based dietary treatments and dispel much of the quackery that is common with these diseases. All information on this site is of a general nature and is based on UK based treatments and guidelines. Please see your healthcare practitioner should you need more country specific information.

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