Low-FODMAP lentil soup

All, Big plates, Hot food, Soups, stews, slow-cooker

Low-Fodmap Lentil Soup

Low-FODMAP | Vegan | Gluten-free | OMS 

Ingredients

  • 1 tbsp olive oil
  • 1 tbsp garlic-infused olive oil
  • 1 cup quinoa, rinsed
  • Mix together in advance 1 tsp ground ginger +
  • 1 tsp ground cumin +
  • 1 tsp ground coriander +
  • 1/2 tsp ground turmeric +
  • 1/4 tsp ground cinnamon
  • 8 cups of water or low-FODMAP vegetable stock
  • 1 large zucchini, chopped
  • 2-3 medium carrots, chopped
  • 1 can lentils, drained and rinsed thoroughly
  • Salt to taste (1-2 tsp)
  • 1 bay leaf
  • pinch cayenne pepper or to taste

Method

  1. In a large pot, heat a tablespoon of olive oil over medium-high heat.
  2. Add a cup of rinsed quinoa to the pot and stir until toasted, about five minutes.
  3. Add spice mix and toast for a few more minutes.
  4. Add 8 cups of low-FODMAP stock, the zucchini, carrots, drained lentils, 1-2 teaspoons of salt, a bay leaf and pinch of cayenne or hot chilli powder, and bring to the boil.
  5. Reduce heat and simmer for 15-20 minutes, until vegetables and quinoa are tender.
  6. Remove bay leaf, and serve.