Low FODMAP Curried Lentil Quinoa Soup features carrots, zucchini, and spices in a vegetable broth in this vegan and gluten-free recipe.
I know a while ago I promised some more vegetarian Low-FODMAP recipes, but life got in the way and it never got done. I’ve recently made some changes in my life and should hopefully have more time and energy to devote to my blog once again. So here is a vegetarian recipe that I created more than a year ago and I’m just now getting around to posting it.
Spring is just around the corner and I was worried it was getting too late to post a soup recipe, but March seems to be the perfect time to eat soup. Even though there is more sun, it’s just not quite as warm as you want it to be. A spicy soup can help warm you right up. Iowa is expecting snow this weekend, so I might have to make up another batch of this soup.
Canned Lentils are Low FODMAP
As most of you know, legumes (also known as pulses) are the food group that encompasses beans, peas and lentils. They are a wonderful vegan or vegetarian protein source, but unfortunately, they contain a lot of oligosaccharides – GOS and fructans. Otherwise known as the “O” in FODMAP. Lentils are one of the only Low-FODMAP legumes, as long as they are canned and serving size is paid attention to.
I was able to find canned lentils in the health food section of my grocery store. They can also be found online. The current best value I have found are these Westbrae Natural Organic Black Lentils at Amazon. (Affiliate link: as an Amazon Associate, I earn from qualifying purchases.) Canned lentils are low in FODMAPs because they leach out of the lentil into the liquid in the can.
When you combine the canned lentils with quinoa, you end up with a pretty good source of vegan protein in this Low FODMAP Curried Lentil Quinoa Soup.
You may enjoy these other low-FODMAP vegan legume recipes from my collection:
- Ratatouille Polenta Bowl
- Scarlet Quinoa Salad with Chickpeas and Tahini Dressing
- Toasted Pine Nut Hummus
Low FODMAP Curried Lentil Quinoa Soup
Ingredients
- 1 tablespoon FODY Garlic-Infused Oil
- 1 cup quinoa, rinsed (I used red quinoa)
- 1 teaspoon ground ginger
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground turmeric
- 1/4 teaspoon ground cinnamon
- 2 cups chopped zucchini (about 1 medium)
- 1 cup chopped carrots (about 2 – 3 carrots)
- 1 bunch scallions green parts only, sliced (about 1 cup)
- 8 cups water
- 1 bay leaf
- 1 1/2 tablespoons FODY Vegetable Soup Base
- 1 – 14 oz. can lentils, rinsed and drained
- salt to taste
- 1 pinch cayenne pepper (optional or as tolerate)
- fresh chopped cilantro
Instructions
- In a large pot or Dutch oven, heat the oil over medium-high heat. Add the quinoa to the pot and saute until toasted, about 5 minutes. Add the ginger, cumin, coriander, turmeric and cinnamon and toast a couple minutes more.
- Add the zucchini, carrots, and scallions to the pot. Add the water and bring to a boil. Add the bay leaf and stir in the Vegetable Soup Base until dissolved. Reduce heat and simmer 15 to 20 minutes, until veggies and quinoa are tender.
- Stir in the lentils and cook until heated through. Remove bay leaf and season with salt and cayenne pepper to taste. Serve with cilantro sprinkled on top if desired.
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This looks delicious! I've been trying to eat more lentils to keep my iron up, especially since I don't like eating meat for every single meal. Just out of curiosity–where do you get your canned lentils? I've had a hard time finding them canned, so I usually just use boiled.
I don't what your shopping options are Joyce but I find organic canned lentils at Whole Foods
I found canned lentils in the health food/organic section of my grocery store.
This soup was so delicious! Instead of all the individual spices, I used a low-fodmap ras el hanout blend to make it even easier. It was quick to put together and so tasty. Thank you for this recipe and for your cookbook- it's full of tasty gems!
Thanks for your comment! I'm glad you found a spice mix to make it even easier. Happy to hear you are enjoying my cookbook!
Thank you for sharing!
I was looking for a low FODMAP lentil stew something to make with homemade turkey broth (emphasis on low fructose.) I love using zucchini, carrot & celery but I hadn't thought of quinoa!
Thanks for the comment! Hope you enjoy the quinoa.
This is my first read on your blog & I'm hooked. My partner is celiac with dairy & FODMAP intolerances, so feeding him is tricky sometimes. I love lentils, and thought he couldn't eat them till I found your recipe here & advice on how to prepare them! I'm so happy I can share them with him again!
Thanks! Hope this recipe works for your partner.
Hi Dianne. I’m wondering what I could use instead of the FODY soup base. I can’t eat tomatoes, which are in that soup base. I absolutely LOVE all of your recipes I have tried. I also bought your cookbook. Thank you thank you thank you for creating delicious, low FODMAP, and easy to follow recipes. You have been a godsend! 🙂
Hi Josie, are you vegan? If not, you could use the Fody chicken soup base. Otherwise you could replace the water with homemade veggie broth (recipe in my book) or just use water, plus salt to taste. The spices give the soup plenty of flavor!
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