Low-FODMAP spicy lentil soup

This hearty low FODMAP spicy lentil soup recipe is full of flavour! With 5 serves of vegetable, it’s high in calcium, fibre and iron makes a healthy lunch or light meal option. A very useful addition to your winter meat-free collection and freezes well.

Serves: 4

Time to make: 50 mins

Ingredients

More weights & measures

1 tablespoon garlic-infused oil (see tip)
240g buttercup squash or kumarasweet-potatoX, cut in 2cm cubes
4 medium carrots, cut in 2cm cubes
1 cup finely chopped leek, green part only
2 teaspoons ground cumin
1 teaspoon mild curry powder*
400g can no-added-salt chopped tomatoes
pinch dried chilli flakes*
4 cups low-FODMAP vegetable stock* (we used Massel vegetable stock cube 7s in water)
400g can lentils, drained, rinsed well
1 ½ cups baby spinach or chopped collard greens or kale, tough ribs removed as needed
pinch salt and pepper
juice and zest of 1 small lemon
3 tablespoons finely chopped fresh parsley, to serve (optional)
6 tablespoons feta, crumbled, to serve
8 slices gluten-free bread, to serve
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*Check curry powder, dried chilli flakes and stock do not include onion powder, garlic powder or other high-FODMAP ingredients.

Instructions

Stay Awake

Place a large saucepan over medium heat. Add oil and cook squash, carrot and leek for 5 minutes, stirring occasionally, until starting to soften. Add cumin and curry powder and cook for a further 30 seconds until fragrant.
Add tomatoes, chilli flakes and stock. Reduce heat to medium-low, partially cover with a lid and simmer for 15 minutes.
Add lentils and greens and simmer for a further 10 minutes.
Gently mash soup to thicken. Season with salt and pepper. Stir through lemon juice and zest to taste. Garnish with parsley (if using) and feta. Serve with gluten-free toast.

Variations

Make it gluten free: Check stock and ground spices are gluten free.

HFG tip

This soup can be frozen, just leave off the garnish before freezing.

Choose a clear garlic-infused oil that doesn’t contain garlic pieces.

What is the low-FODMAP diet?

The low-FODMAP diet is used by people with gastrointestinal disorders, such as Irritable Bowel Syndrome. While these recipes are suitable for everyone, the diet is restrictive and not suitable for people without these conditions.

Low-FODMAP seared steak with maple mustard sauce and quinoa salad
Low-FODMAP spaghetti bolognese
Low-FODMAP teriyaki chicken stir-fry

All our low-fodmap recipes, plus more low-fodmap options

Nutrition Info (per serve)

Calories 436cal

Kilojoules 1830kJ

Protein 16g

Total fat 14g

–Saturated fat 4g

Carbohydrates 50g

–Sugars 19g

Dietary fibre 12g

Sodium 800mg

Calcium 290mg

Iron 6mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.