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Low FODMAP Curried Lentil Quinoa Soup
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Low FODMAP Curried Lentil Quinoa Soup

Low FODMAP Curried Lentil Quinoa Soup features carrots, zucchini, and spices in a vegetable broth in this vegan and gluten-free recipe.
Course Main Course, Soup
Cuisine Indian
Keyword curry, gluten-free, lentils, low-fodmap, quinoa, vegan
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 6 people

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.