GERD Friendly Classic Wonton Soup

Total time55 min

Prep time35 min

Cook time20 min

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Ingredients

4 servings

For the wontons

8 oz ground pork
4 oz raw shrimp, peeled, deveined, and finely chopped
2 tsp soy sauce
Kikkoman Soy Sauce All-Purpose Seasoning Bottle - 10 Fl. Oz.Kikkoman Traditionally Brewed Less Sodium Soy Sauce, 10 fl oz San-J Gluten Free Tamari Soy Sauce - 10 fl oz San-J Gluten Free 28% Less Sodium Tamari Brewed Soy Sauce - Low FODMAP Certified La Choy Soy Sauce - 10 Fl Oz
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1 tsp sesame oil
1 tsp shaoxing wine or dry sherry
1 tsp fresh ginger, finely grated
2 scallions, green parts only, thinly sliced
Ingredient note
Scallions are the mildest of the onion family, and only a small amount is used here. That is likely fine for most people with GERD. If you prefer to always avoid scallions, please tap it and change its rating to Red.
½ tsp white pepper
Ingredient note
White pepper can worsen reflux in some people, but the small amount in this recipe (~1/4 teaspoon per serving) is likely tolerated by many with GERD. If you prefer to always avoid white pepper, please tap it and change its rating to Red.
½ tsp salt
24 square wonton wrappers (about 3-inch squares)

For the broth

6 cups low-sodium chicken broth
3 slices fresh ginger (about ¼-inch thick)
1 tsp sesame oil
1 tbsp soy sauce
¼ tsp white pepper
Ingredient note
White pepper can worsen reflux in some people, but the small amount in this recipe (~1/4 teaspoon per serving) is likely tolerated by many with GERD. If you prefer to always avoid white pepper, please tap it and change its rating to Red.
salt, to taste

For serving

2 scallions, green parts only, thinly sliced
Ingredient note
Scallions are the mildest of the onion family, and only a small amount is used here. That is likely fine for most people with GERD. If you prefer to always avoid scallions, please tap it and change its rating to Red.
1 tsp sesame oil, for drizzling (optional)
chili oil, for serving (optional)
Omit this
This ingredient likely doesn’t work for the diet.

Instructions

1
In a medium bowl, combine the ground pork, chopped shrimp, soy sauce, sesame oil, Shaoxing wine, grated ginger, sliced scallion greens, white pepper, and salt. Stir vigorously in one direction for about 1 minute until the mixture is cohesive and slightly sticky.
2
Set up a folding station: lay a wonton wrapper on a clean surface and place 1 heaping teaspoon of filling in the center. Dip a finger in water and moisten all four edges of the wrapper. Fold the wrapper in half diagonally to form a triangle, pressing firmly to seal out any air pockets. Bring the two bottom corners of the triangle together, overlapping them slightly, and press to seal — this forms the classic nurse's-cap shape. Set the finished wontons on a lightly floured surface and cover with a damp towel to prevent drying. Repeat with the remaining wrappers and filling.

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