Low FODMAP Beef Ramen
Last weekend I really felt like eating beef ramen. In the past I used to love those cheap packages of noodles that you could buy in the supermarket.
You simply had to pour some hot water over them, put in a package of powdered flavouring and leave them for a few minutes. I don’t want to know what was in that package, but I loved them. Because of the low FODMAP diet, I haven’t eaten them in years, but when I was in the biological supermarket I found spelt noodles.
Exactly the noodles that I used to love, but made with spelt instead of wheat. With these noodles I created a delicious low FODMAP beef ramen.
If you are still in the elimination phase of the low FODMAP diet it is better to not use these noodles yet. Spelt noodles have not been tested by Monash University yet.
However, spelt pasta is low FODMAP, up to 70 gram per portion (cooked), and because of that, I expect that spelt noodles are low FODMAP too.
However, 70 gram cooked pasta or noodles is not a large quantity and in order to eat the amounts used in this recipe it is important to test whether you react well to a larger amount of noodles or not. It is best to do this after the elimination phase.
You can replace the noodles I used with soba noodles. These are noodles made of buckwheat and wheat and they are low FODMAP up to 90 gram per portion.
If you have to eat gluten-free, you can use rice noodles or soba noodles that are 100% buckwheat.
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Low FODMAP Beef Ramen
- Total Time: 2 hours 15 min
- Servings: 3 1x
Description
A simple low FODMAP beef ramen with spelt noodles. This recipe is lactose-free, dairy-free, soy-free and there is also a gluten-free option.
Ingredients
- 3 blocks spelt ramen (about 180 g), gluten-free soba noodles or rice noodles*
- 300 g (0.6 pounds) beef, in cubes
- 150 g (1 cup) carrot
- 1.5 liter (6 cups) stock (I used three stock cubes to make this, check the ingredients on the package to make sure you use low FODMAP stock cubes)
- 1 tbsp tamarind paste or 2 tbsp soy sauce
- spring onion, only the green part
- fresh cilantro
- 1/2 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp cayenne pepper
- pepper and salt
Instructions
- Heat 1.5 liter of stock in a pan. Add the cubed beef and leave to simmer on low heat for 1 to 1.5 hours, until the beef is fully cooked and tender.
- Cut the carrot into small pieces. Add them to the soup. Add some rings of spring onion and the tamarind paste too.
- Season the soup with cumin, paprika, cayenne pepper, pepper and salt and leave the soup to simmer for another 15 minutes.
- Finally add the noodles and leave them to simmer for 10 minutes until they have softened. Taste the soup and add some extra spices if necessary.
- Divide the soup over the bowls and serve with some extra spring onion and fresh cilantro.
Notes
*Spelt noodles have not been tested yet. Spelt pasta is low FODMAP up to 70 g per portion (cooked), so I expect spelt noodles to be low FODMAP too, but only in a small serving. Therefore it is important to test for yourself how you react to them. You can replace the spelt noodles by soba noodles (not gluten-free, but low FODMAP), 100% buckwheat noodles or rice noodles.
- Prep Time: 15 min
- Cook Time: 2 hour
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10 Comments
Hey Karlijn,
Je ramen ziet er geweldig uit. Deze komt zeker op mijn te maken lijstje.
Welke bouillon blokjes gebruik jij? Tot nu toe vond ik er geen. Voorlopig gebruik ik miso bouillon blokjes.
Groetjes,
Evi
De Knorr kippenbouillon blokjes zijn low FODMAP en de rood / gele van Maggi ook.
Why do you simmer the beef stock for 1.5 hours. This does not make sense too me sorry.
Maybe he uses frosen stock? If not, I don’t see the point either really.
To cook the beef! If you check other beef ramen recipes, you’ll see that it is often done this way. You can also keep an eye on the beef and if it is cooked and tender enough for your taste, you can continue with the next steps earlier.
This has become a staple in our house. It’s SO yummy. Thank you for sharing.
Can you switch out the beef for chicken? I just prefer chicken ramen and I can’t find any low fodmap options in the store 🙂
Sure!
I love this recipe! Super easy and super tasty!
Happy to hear that!