There is something about laksa that makes it such a special, warming dish. Whether it’s the slurping sound of the noodles or fragrance of the broth, laksa is a delicious meal to add to your winter rotation. Perfect to whip up on a weeknight and heat up for lunch the next day, this meal is also great to enjoy as a meat-free hearty meal.
Our FODMAP Friendly laksa recipe is both low FODMAP and vegan. Therefore, it is not a ‘traditional’ laksa in the sense that onion, garlic, fish sauce and noodles are missing from the ingredients list. These ingredients are high in FODMAPs, so we’ve made this recipe completely FODMAP Friendly by utilising a range of vegetables and flavourings low in FODMAPs. The flavour that is subtracted in the absence of garlic and onions is replaced in dividends by our carefully crafted paste. Let’s look at this in further detail…
Onion & Garlic
FODMAPs of concern: onion & garlic are both high in fructans, an oligosaccharide (the ‘O’ in FODMAP). They are high in fructans even at very small quantities, so are best omitted from low FODMAP dishes.
What we’ve replaced them with: tamarind paste, ginger and lemongrass. These ingredients will work to provide the fragrance we want in our laksa.
FODMAPs of concern: fish sauce is actually low FODMAP in servings of one tablespoon. However, fish sauce is not vegan.
What we’ve replaced it with: soy sauce, which is low FODMAP in two tablespoon serves
FODMAPs of concern: wheat noodles are high in fructans and fructose. Fructose is a monosaccharide, (the ‘M’ in FODMAP). There is no low FODMAP serving size for wheat noodles.
What we’ve replaced them with: vermicelli noodles are low in FODMAPs and a low FODMAP serving size is 1 cup cooked.
Low FODMAP Vegan Laksa
Prep time: 30 mins
Cook time: 45 mins
For the Paste:
1 red chilli, with seeds removed and finely chopped
25g finely grated ginger
20g fresh turmeric
3 teaspoons of lemongrass
4 tablespoons soy sauce
1 teaspoon sea salt
1 tablespoon olive oil, garlic infused if possible
For the Laksa:
1 tablespoon olive oil
4 cups FODMAP Friendly stock (such as FODMAPPED for You Vegetable broth)
1 can of coconut milk, full fat
1 teaspoon brown sugar
1 bunch of sugar snap peas
1 red capsicum, chopped
1 cup of spinach
400g packet of extra firm tofu (well-drained to remove the liquid containing GOS)
400g vermicelli noodles, to serve
1. Add all of the paste ingredients except the soy sauce, salt and olive oil and blend with a mortar and pestle or food processor. Add the remaining paste ingredients and blend until a smooth paste forms.
2. For the laksa, add the oil to a saucepan on medium heat. Once the oil is warm, add the blended paste. Cook the paste for two minutes or until fragrant. Add the brown sugar and continue cooking.
3. Add the vegetable stock to the saucepan. Leave on medium meat for around 10 minutes until a flavourful broth starts to form. Add the coconut milk, snow peas, capsicum and spinach and cook for another 10 minutes or so but change the heat to low.
4. Meanwhile, chop the extra firm tofu. In another saucepan, fry the tofu until nicely browned. Set aside.
5. Prepare the vermicelli noodles as per the packet instructions.
6. Add the noodles to the bottom of a bowl, scoop the laksa mixture and top with tofu.
Written by: Charlotte Barber (Student Nutritionist)
Reviewed by: Sotiria Karatsas and Kiarra Martindale (Accredited Practising Dietitians)