Low FODMAP Oden Recipe

Name: Low FODMAP Oden Recipe
Prep time: 30

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30 min prep

8 servings

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11 ingredients

Oden is a simple Japanese stew that’s light and easily digestible, making it perfect to eat during treatment. Kombu is a type of seaweed used in this recipe, and it is full of minerals. Note...

1 large piece of dried kombu seaweed (see Chef Tips)
12 cups water, or as needed
1 medium daikon radish, peeled and cut into 1-inch slices
3 large carrots, peeled and cut into 1-inch slices
3 large potatoes, peeled and cut into 1-inch slices
¾ cup mirin
¾ cup tamari
¼ cup sugar, or to taste
1 block firm tofu, cut into 1-inch cubes
1 hard-boiled egg per person
Dried mustard powder (optional)

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Nutrition Facts

Calories

292 cals

Fat

4 g

Saturated Fat

1 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

1 g

Carbohydrates

45 g

Sugar

16 g

Fiber

6 g

Protein

12 g

Sodium

1568 mg

Directions

Put the kombu in a large stock pot on the stove. Pour in just enough cold water to cover the kombu, then let it soak for at least 20 minutes. After 20 minutes, turn on the heat and warm until it’s nearly boiling. Then, turn the heat down to medium-low and simmer.
Add the daikon and carrots to the pot, along with more water to cover the vegetables, if needed. Let the stew simmer gently until the vegetables are tender, about 1 hour. By this time the kombu will have become quite soft.
If using, mix the mustard powder with a little water to make it into a paste. Set aside.
Add the potatoes and cook for 20 minutes. Add the mirin, tamari sauce, sugar, tofu, and hardboiled eggs. Cook for 20 minutes. Cut up the kombu — either in the pot with a spatula or by removing, chopping, then adding back to the pot.
Taste to adjust seasoning. (Add a little tamari sauce if it needs saltiness and/or a little sugar if it needs sweetness.) Mix a small spoonful of the mustard powder into the broth for an added, spicy heat (optional). Serve with hot rice.

Chef Tips

Kombu can all be found in the Asian food section of many grocery stores.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

Low FODMAP Oden Recipe