Meat Free Monday: Vegetarian Pho – Fodmap Friendly – Georgia McDermott

FODMAP Friendly Cover

FODMAP Friendly by Georgia McDermott, Published by Macmillan Australia, RRP $34.99

“Vietnam is one of my all-time favourite travel destinations, and at least 70% of that assessment is a direct result of
the national dish, pho. While pho is traditionally made with a beef broth heavy in onion and garlic, I’ve created
an inadvertently vegan and advertently FODMAP-friendly version. Shiitake mushrooms add a necessary depth to the
broth, but you can adjust the amount if they are a trigger for you.” p.66

 

Vegetarian pho

Vegetarian pho
Serves 4
Pho broth
4 cinnamon quills
7 star anise
2 cloves
1 tablespoon peanut or
sesame oil
2 large carrots, roughly
chopped
1 large fennel, roughly chopped
(you can throw the fronds
in too)
10 g fresh ginger, peeled and
finely sliced
75 g fresh shiitake mushrooms,
sliced
4 tablespoons gluten-free tamari
2.5 litres water
a bunch of Thai basil, leaves picked, stems discarded
a bunch of Vietnamese mint, leaves picked, stems discarded

to serve
200 g firm tofu
1 large carrot, julienned
a bunch of bok choy
250 g rice noodles
fresh red chilli, finely sliced
lime wedges

 

1. Place a large saucepan over a medium heat, and dry-fry the cinnamon, star anise and cloves for a minute or two, or until fragrant. Add the peanut oil, chopped carrot and fennel and cook for a couple of minutes until it begins to sizzle. Add the ginger, shiitake and a splash of water, and continue to cook for another couple of minutes.
2. Add the tamari, and once it has reduced down and caramelised on the bottom of the pan, add the water. Place the lid on the pan and bring the broth to the boil. Add a handful of the herbs, reduce to a medium heat and cook for 20 minutes.
3. Meanwhile, in a medium frying pan over a medium heat, dry-fry the tofu, cubed or in slabs, and then pour over
a splash of tamari. Remove the pan from the heat.
4. Transfer the tofu to a plate, then rinse out the frying pan and return it to the heat. Gently cook the carrots and bok
choy with a splash of water until done. Remove from the heat.
5. Prepare the rice noodles as per the packet instructions.
6. To assemble, divide the noodles between four serving bowls and then arrange the tofu, carrot and bok choy on top. Ladle over the pho broth, and finish the bowls with some fresh chilli, herbs and wedges of lime.

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