I received a free sample of Kikkoman soy sauce mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Kikkoman and am eligible to win prizes associated with the contest. I was not compensated for my time.
When I found out that The Recipe Redux and Kikkoman were co-sponsoring a “Sodium Saving, Flavor Raising” contest to substitute soy sauce for salt in a favorite recipe, I knew I would have to participate. Soy sauce is rich in (the best of the tastes) umami, and can add that missing ‘something’ to a dish, and since transitioning to a a Low FODMAP diet, it has become a go-to seasoning addition for almost every dressing, sauce, marinade, and soup or stew I have made. Low FODMAPPERS have to find as many ways to add oomph to recipes as we can, because we can’t fall back on onion or garlic to add subtle undertones of flavor.
The even better news is that using it instead of table salt in a recipe will give you all the flavor with lower sodium. Using 1/2 tsp. Kikkoman Soy Sauce in place of 1/2 tsp. table salt will cut the sodium content of the recipe is cut by 1000 mg.
[In addition to Less Sodium Soy Sauce, Kikkoman offers a variety of other less sodium products including 50% Less Sodium Gluten-Free Tamari Soy Sauce, Less Sodium Teriyaki Marinade & Sauce, and 50% Less Sodium Gluten-Free Teriyaki Marinade & Sauce.]
For this contest, I went to one of my favorite recipes: shakshuka, a traditionally Middle Eastern dish of eggs poached in tomato sauce. I used to eat it with toast, but Low FODMAP has made me a fan of eating rice whenever possible, so I now serve it over rice.
While simply substituting soy sauce for salt wouldn’t make the flavor profile any different in the face of some strong spices, I wanted to play up the slightly Asian undertones by adding ginger and sambal oolek chile paste to the original recipe.
And my shakshuka will never be as pretty as those perfectly round, poached eggs you’ll see on Pinterest or in any recipe search for the dish on Google, it tastes just as good as they do, I’m sure….if not better.
“Sodium Saving” Low FODMAP Shakshuka with Ginger & Soy
- 4-8 eggs (depending on appetites)*
- 1 Tbsp. garlic infused olive oil
- 2 tsp. minced ginger
- 1 red bell pepper, diced
- 1 14-oz can no salt added diced tomatoes (preferably fire roasted)
- 1 8 oz. can no salt added tomato sauce
- 2 tsp. ground cumin
- 2 tsp. sweet paprika
- 1/4 tsp. sambal oolek (chile paste)
- 1 Tbsp. Kikkoman Traditionally Brewed Less Sodium Soy Sauce (or more, to taste)
- 1/4 cup fresh cilantro, chopped
- 1 cup brown rice, dry measure
- Prepare rice according to package directions.
- In a large, wide skillet or sauce pan–preferably with a high ‘lip’/edge and definitely with a lid–saute ginger and bell pepper in garlic infused olive oil until softened.
- Add tomatoes and tomato sauce to the pan, stirring well to combine all vegetables.
- Stir in spices and Kikkoman soy sauce and bring sauce to a simmer.
- Continue to simmer about 5 minutes.
- Reduce heat to medium low.
- Crack eggs into a small bowl, then slide into the pan one at a time, working in batches if necessary.
- Cover pan and cook eggs until whites are (at least mostly) cooked and yolks are just setting up.
- Spoon egg(s) into bowls with rice and sprinkle with cilantro.