Name: Low FODMAP Hot and Sour Soup
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 4 cups Low FODMAP Chicken Broth; 1/2 block (approx. 7 oz) Firm Tofu, cubed; 1 cup Canned Champignon Mushrooms, sliced and drained; 1/2 cup Canned Bamboo Shoots, sliced; 1/4 cup Rice Vinegar; 2 tbsp Gluten-Free Soy Sauce (Tamari); 1 tsp Toasted Sesame Oil; 1 tbsp Fresh Ginger, grated; 1 tsp Ground White Pepper; 2 tbsp Cornstarch; 2 tbsp Water (for slurry); 2 large Eggs, beaten; 2 stalks Green Onion (tops only), sliced

This glossy, silky Low FODMAP Hot and Sour Soup is made with firm tofu, bamboo shoots, and gut-friendly oyster mushrooms, ready in just 25 minutes. The most satisfying part is watching the beaten egg bloom into delicate ribbons as it hits the simmering, thickened broth. I make this whenever I crave Chinese takeout but want to avoid the garlic and onion stomach ache.

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Better Than Takeaway

I used to order hot and sour soup from my local Chinese spot at least once a week until I realized the onion and garlic powder were wrecking my digestion. Making it at home wasn’t just a compromise; it became a revelation because I could finally control the “hot” and “sour” balance exactly to my liking. I learned that using fresh ginger and plenty of white pepper gives you that signature throat-warming heat without needing any forbidden alliums.

The biggest surprise was discovering that the texture relies entirely on the order of operations. My first attempt was a disaster because I added the egg before the cornstarch slurry, resulting in a cloudy mess rather than those beautiful floating ribbons. Now, I always thicken the soup first, which creates the perfect suspension for the egg to fan out into silky strands.

Low FODMAP Hot and Sour Soup Ingredients

4 cups Low FODMAP Chicken Broth: Ensure it has no onion or garlic listed. You can also use vegetable broth.
1/2 block (approx. 7 oz) Firm Tofu: Cut into small 1/2-inch cubes.
1 cup Canned Champignon Mushrooms: Sliced and drained. These are lower in FODMAPs than fresh button mushrooms. Alternatively, use fresh oyster mushrooms.
1/2 cup Canned Bamboo Shoots: Sliced into thin strips.
1/4 cup Rice Vinegar: This provides the signature tangy kick.
2 tbsp Gluten-Free Soy Sauce (Tamari): Adds the savory umami depth.
1 tsp Toasted Sesame Oil: A little goes a long way for aroma.
1 tbsp Fresh Ginger: Grated or finely minced.
1 tsp Ground White Pepper: Essential for the authentic “hot” flavor profile.
2 tbsp Cornstarch: Mixed with 2 tbsp cold water to create a slurry.
2 large Eggs: Whisked well in a small bowl.
2 stalks Green Onion (Green tops only): Thinly sliced for garnish.

How To Make Low FODMAP Hot and Sour Soup

Simmer the Base: In a medium pot over medium heat, combine the chicken broth, sliced mushrooms, bamboo shoots, soy sauce, ginger, and white pepper. Bring the mixture to a gentle boil, then reduce heat and let it simmer for 5 minutes to meld the flavors.
Thicken the Soup: Stir your cornstarch and water mixture until smooth. Pour it slowly into the simmering soup while stirring constantly. Let it cook for another 1-2 minutes until the broth becomes glossy and slightly thickened.
Create Egg Ribbons: Turn the heat down to low so the soup is barely simmering. Use a spoon to create a gentle whirlpool in the pot. Slowly drizzle the beaten eggs into the swirling broth. Let them sit undisturbed for 10 seconds, then gently stir to separate the ribbons.
Final Seasoning: Stir in the rice vinegar, sesame oil, and cubed tofu. Let it warm through for 1 minute (do not boil vigorously or the vinegar may lose its punch). Taste and add more vinegar or white pepper if desired. Serve immediately topped with green onion tops.

Recipe Tips

White pepper is mandatory: Do not swap this for black pepper if you want the authentic restaurant taste. White pepper provides that specific earthy heat that defines this dish.
Don’t boil the vinegar: I always add the vinegar at the very end. Boiling it for too long can dull the sharp acidity that makes this soup “sour.”
Mushroom choice matters: Canned champignon mushrooms (drained) are generally lower in FODMAPs than fresh button mushrooms due to the canning process leaching out mannitol. Oyster mushrooms are also a great fresh low-FODMAP option.

What To Serve With Low FODMAP Hot and Sour Soup

This soup makes a fantastic starter for a larger Chinese-inspired feast. Serve it alongside a simple stir-fry of chicken and bok choy with ginger-infused oil to keep the entire meal gut-friendly. It also pairs perfectly with plain steamed white rice if you want a lighter, comforting lunch.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove over medium-low heat; avoid boiling as it can make the tofu rubbery and break up the egg ribbons. Freezing is not recommended because the texture of the tofu and cornstarch-thickened broth will degrade.

FAQs

Is soy sauce low FODMAP? Regular soy sauce contains wheat, but small amounts are often tolerated. To be safe and gluten-free, use Tamari, which has a similar flavor profile and is widely accepted on a low FODMAP diet.
Can I make this vegetarian? Yes, simply swap the chicken broth for a low FODMAP vegetable broth. Make sure to check the label for hidden onion or garlic concentrates.
Why isn’t my soup thick enough? If the soup is too thin, your broth might not have been hot enough when you added the cornstarch. You can mix another teaspoon of cornstarch with water and add it in, bringing the soup to a brief bubble to activate the thickening.

Nutrition

Calories: 145
Total Fat: 6g
Saturated Fat: 1.5g
Cholesterol: 95mg
Sodium: 850mg
Total Carbohydrate: 10g
Protein: 11g