Low-Fructose & Gluten-Free Yakamein (New Orleans Beef Noodle Soup)
Servings: 4
Prep Time
30 minutes
Cook Time
60-90 minutes
Total Time
1.5-2 hours (a big chunk of this is letting things simmer)
Ingredients (My Favorite Brands)
Marinade
2 tablespoons Worcestershire sauce (low-FODMAP in servings of 2 tablespoons or less!)
2 teaspoons low-FODMAP cajun seasoning or a similar blend of spices
1 tablespoon garlic-infused olive oil
1.5 pounds chuck roast, thinly sliced
1 cup celery, diced (2-3 stalks)
1 green bell pepper, diced (entire pepper is 1.3 grams fructose, balanced by glucose)
2 tablespoons each shallot- and garlic-infused olive oil
Spices:
1/2 teaspoon each paprika, salt, and pepper
1/4 teaspoon each cayenne and ginger
5-6 cups low-FODMAP beef stock or beef broth
2 tablespoons tamari or soy sauce (both low-FODMAP in this serving size)
4 hard-boiled eggs, peeled and cooled
8 oz gluten-free spaghetti
1/2 cup scallions, sliced (green ends only)
Instructions
In a medium bowl, combine the Worcestershire sauce, cajun seasoning, and garlic-infused olive oil. Thinly slice the chuck roast and marinate for 30 minutes at room temperature.
In a large pan or dutch oven, heat the garlic- and shallot-infused olive oil. Cook the celery and green bell pepper for 5 minutes. Add spices and cook for 1 more minute, then remove vegetables to a bowl.
Add another splash of garlic- or shallot infused olive oil. Arrange the beef in a single layer and sear 3 minutes on each side. I cooked mine in two batches.
Add the vegetables back to the pot and pour in the beef stock or broth, plus two tablespoons tamari or soy sauce. Stir well and bring to a low boil. Reduce heat to medium-low and simmer uncovered for 60 minutes until beef is tender (simmer for longer if not tender). Taste and adjust seasonings as desired.
While the soup is boiling, prepare the hard-boiled eggs. You can make them in an Instant Pot or on the stove. Cool in an ice bath and then peel.
About 20 minutes before you’re ready to eat, bring a large pot of water to boil. Cook the gluten-free pasta according to package instructions.
To serve, place noodles in a bowl and top with broth, beef, and vegetables. Add a halved egg and chopped green scallions. Add hot sauce, soy sauce or tamari, or additional Worcestershire sauce as desired.
Notes
Store the spaghetti noodles separately from the broth. You can keep the eggs in the broth or separate.
You can start the recipe earlier in the day and let the beef and veggies simmer for 2-3 hours on low heat to ensure it’s tender.
This recipe was adapted from the New York Times to be fructose-friendly and gluten-free.
