Instant Noodle Cups – Low FODMAP, Gluten Free & Vegan

Homemade instant noodle cups - low fodmap, gluten free, vegan

This post was brought to you because Autumn.

During the winter months back at school, I happily handed over my $1.20 for an instant noodle cup in whatever flavour they had left. If you’ve ever had to wear a school uniform, they’re not that warm in winter. Tights only do so much, and the wool is itchy. Combine that with the renovations to the senior school centre that went on throughout the entirety of my senior school career – meaning we lost our common room, so had nowhere to hide from the cold – and instant noodles warmed me from the inside and out.

Nowadays I don’t have to sit outside while I eat in all seasons – thank goodness! – but that doesn’t mean that I want to say goodbye to noodle cups. Problem is, I think I can say with confidence that every instant noodle cup out there is very high in FODMAPs, even the gluten free versions.

Enter these little beauties. I got the inspiration from a post by Gluten Free on a ShoestringΒ (love her blog) after watching Ev devour yet another pack of 2 minute noodles and decided to FODMAPify it/give it a bit of an Asian twist. I plan to try a different version soon, using a homemade stock paste… I just need to make the paste.

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FODMAP Notes

  1. Nutritional yeast and all the other herbs and spices used in the bouillon powder are well and truly low FODMAP in a 1 tsp. combined serving size, as most either have no designated upper limit or are allowable in 1-2 tsp. servings individually.
  2. Rice vermicelli noodles are low FODMAP and gluten free. I chose vermicelli as they are truly “instant.” If you would prefer to use normal rice noodles, or gluten free ramen (they do exist!) then they should be precooked before going into the jar, as the boiling water won’t stay hot for long enough to cook them.
  3. Bok choy is low FODMAP in 1 cupΒ serves, half of which is used here.
  4. Firm tofu and tempeh are FODMAP friendly in 1 cup and 150 g serves respectively.
  5. Carrot is low FODMAP up to eating one medium vegetable – about a quarter is used here, if that.
  6. Sweet corn is low FODMAP in 1/2 cup serves, much less is used in this recipe.
  7. Miso paste is made from fermented soy beans and water. The fermentation breaks down the oligos within, so it’s considered low FODMAP.
  8. Oils infused with garlic and onion are FODMAP friendly, as FODMAPs are water soluble, thus do not leech into the oil during production, whereas the flavour components do.
  9. Sambal oelek (chili sauce) can be found in onion and garlic free varieties – of course use one of those, unless you’re okay with onion and garlic (fructans).
  10. Coriander leaves are low FODMAP.
  11. The green parts of chives are FODMAP friendly, avoid the white bulb as it contains high levels of fructans.
  12. Lime is low FODMAP in general, especially in the small wedge you’ll be using.
  13. Please make sure any meat you use is cooked completely before going into the jar – the hot water will not cook it, just reheat it. If you choose to add meat, this will obviously no longer be vegan.

Vegan Bouillon Powder

Serving size: 1 tsp makes 1 cup of stock.

  • 1/2 cup nutritional yeast
  • 2 tbsp. kosher salt
  • 2 tsp. dextrose or castor sugar
  • 1 1/2 tbsp. green leek powder
  • 1 tsp. dried thyme
  • 1 tsp. dried rosemary
  • 1 tsp. dried parsley
  • 1 tsp. red pepper flakes
  • 3/4 tsp. dried sage
  • 1/2 tsp. freshly ground black pepper
  • 1/2 tsp. paprika (smoked is best but normal is fine)
  • 1/2 tsp. ground coriander seed
  • 1/4 tsp. ground cumin
  • 1/4 tsp. ground ginger
  • 1/4 tsp. ground turmeric

Measure all the ingredients into the bowl of your food processor and then blitz for 30 seconds to turn the chunky ingredients (sage, nutritional yeast, pepper flakes) into a fine powder.

Put into an airtight jar and store in a cool dark place for up to 6 months. When you wish to use it, dissolve 1 tsp. of bouillon powder in 1 cup of boiling water.

vegan bouillon powder

Instant Noodle Cups

Serves 1 (multiply for more servings).

  • 1 bundle vermicelli noodles (or equivalent gluten free noodle, precooked if necessary)
  • 1/2 cup sliced bok choy
  • 1/2 cup protein (cooked chicken, tempeh, tofu puffs etc)
  • 1/4 cup finely grated carrot
  • 2 tbsp. rinsed tinned sweet corn
  • 1 tsp. vegan bouillon powder
  • 1/2 tsp. chili sauce (sambal oelek)
  • 1/2 tsp. miso paste
  • 1/4 tsp. onion infused olive oil
  • 1/4 tsp. garlic infused olive oil
  • 1 tbsp. fresh coriander leaves
  • 1 tbsp. fresh minced green chive tips
  • 1 wedge lime

You will need one heat proof, seal-able container capable of holding 2 cups (500 ml) of fluid.

In a small bowl, mix the miso paste, chili sauce and infused oils together, then spread them along the bottom of your jar.

Layer the rest of the ingredients as follows: bok choy, carrots, sweet corn, vermicelli (or other) noodles, bouillon powder, your choice of protein, coriander leaves, green chive tips and finally the wedge of lime. You might need to press them into the jar to fit properly but don’t worry, the hot water will shrink them down later.

Put the lid on and store in the fridge until required. For work/school lunches, make enough for the week and they’ll last in the fridge just fine.

When you’re ready to enjoy them, simply boil your kettle and pour 1 1/2 – 2 cups of piping hot water into the jar (depending on how soupy you like it), place the lid on and wait for a couple of minutes. It’s that simple. Enjoy – and make all your coworkers jealous.

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32 thoughts on “Instant Noodle Cups – Low FODMAP, Gluten Free & Vegan

  1. These look amazing. Pinning this πŸ™‚
    (I used to love a Pot noodles – they were a late night university thing….Now they taste like cardboard!)

    • Thanks Jenn. The green leek powder is a low FODMAP alternative for onion powder. If you can have onion or garlic powders, you can sub them in as a mix for the green leek powder. If you’d like to try green leek powder, follow the link and you can make it. πŸ™‚

    • Thanks! If you are only GF and don’t have issues with FODMAPs, feel free to sub in onion and/or garlic powder into the bouillon mix. Or, if you’re feeling adventurous, make the green leek powder as well. πŸ˜›

  2. Pingback: 25 Low Fodmap Take-To-Work Recipes - My Gut Feeling

  3. I have severe IBS-D and the low FODMAP diet has saved my quality of life. I have been eating low FODMAP now for 3 months, and Loperamide and bulk toilet tissue are becoming distant strangers. πŸ™‚

    Your recipes are an inspiration for me to expand my menu. May I ask what brand of vermicelli you use in this recipe? I ask because the cooking instructions between brands seem to vary a lot. I am also interested in the brand of nutritional yeast that you prefer, as the reviews of the taste and quality vary a lot. Thank you so much for all of your effort in creating delicious new recipes for us!

    Dawn

    • Hi Dawn, I’m so glad you’ve found something that’s finally worked for you! It’s amazing that after just three months you’ve been able to stop using loperamide. I use Bragg’s “premium nutritional yeast seasoning.” I can’t remember the exact name of the vermicelli noodles, I’ll comment back here next time I buy them but, if the packets at your local supermarket or Asian market have cooking instructions, you’ll want to buy noodles that only need to sit for a couple of minutes in boiling water. Thanks for the kind words and good luck with your continued good health. πŸ™‚

      • Thank you for the info, Nataliya. I will get some Bragg’s to try. I already had some Bob’s Red Mill GF Nutritional Yeast, so a comparison will be interesting. I look forward to hearing your Vermicelli recommendation – the number of choices are overwhelming online!

          • Hi Nataliya, just wanted to let you know that I am addicted to these soups! I made the green leek powder, but mine got a bit toasty, so it was dusky leek powder – still tastes very good. I was amazed that one pound of leek leaves can reduce to 1.5 ounces in the oven – and no, I didn’t burn it. πŸ™‚ I planted the leek bulbs as you suggested, but in southern California, I don’t know how well they will do in the heat and drought, even with watering. Your bouillon powder is totally amazing (made with Bob’s Red Mill yeast) – I am not vegetarian, but it tastes great and it is very convenient to have on hand. The other thing I discovered is that if you have rice vermicelli which are not instant, you can cook them for one minute less than the package says, then freeze them curled up into nests of one soup serving sizes. Get a serving out of the freezer on the morning you want to eat the soup (or at least one hour in advance) and put into your soup mug/jar and proceed with the rest of the recipe exactly as you describe. Yummy!!! Thanks for a fabulous recipe. Now my husband is drooling over your pictures of the passion fruit tartlets, I am going to have to try those soon. You are truly an inspiration, so please keep cooking and posting.

            • I’m so glad you like them, thanks for the kind words! And thanks for the genius idea about half cooking the normal rice noodles and then freezing them, I’ll edit the recipe to suggest that. πŸ™‚

  4. You mention that nutritional yeast is low FODMAP. Where and how did you find out the FODMAP status of nutritional yeast? Is it published? I haven’t been able to find this information anywhere and it does contain a good amount of fiber.

    • Thanks for the question. Kate Scarlata has said that it should be safe (yeast is in low FODMAP bread, after all) but I swear I had found something more concrete that I cannot find anymore. I have contacted Monash and FODMAP Friendly to see if they have any official information on it. I’ll let you know as soon as I do. πŸ™‚

  5. Back again. πŸ™‚ Monash replied that, given Vegemite (concentrated yeast extract) tested as low FODMAP in typical serves, nutritional yeast should be okay but you are correct in that it has not been tested yet. I will amend the FODMAP notes section to reflect that. Have a great weekend!

    • Good luck on the elimination phase! I highly recommend seeing a dietitian if you can, they can help you pin point which FODMAPs (or potentially other foods) are your triggers. Have a read of my beginners package, too, for some great resource links. πŸ™‚ Nat xx

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