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An aerial close up view of a bowl of low FODMAP lentil soup topped with grated parmesan and served with a slice of buckwheat bread. The soup sits in a white speckled ceramic bowl atop a white marble table.

Low FODMAP lentil soup

Vegetarian, vegan option
Serves 5-6
*Measures are in Australian tablespoons.
1 Australian tablespoon = 4 Canadian, US and New Zealand teaspoons or 3 1/2 British teaspoons
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Prep Time 15 minutes
Cook Time 20 minutes
Course Main Course
Cuisine Food Intolerance Friendly
Servings 5 people

Ingredients
  

For the soup:

  • 60 ml (3 tablespoons)* garlic infused ghee or olive oil
  • 2 large leek greens thoroughly washed and sliced thinly
  • 1 50-75g spring onion greens sliced
  • 1/2 bunch flat leaf parsley soft stems and leaves reserve remaining 1/2 for serving
  • 50 g tomato paste
  • 300 g carrot small cubes
  • 1 – 1 1/2 litres (1000-1250ml) water or low FODMAP vegetarian stock
  • 1-2 tablespoons* nutritional yeast
  • 1/2 – 1 tablespoon* gluten free dark miso
  • 2-3 teaspoons dried sage leaves
  • 2-3 teaspoons dried oregano
  • 1 – 1 1/2 teaspoons salt to taste to taste if you use stock
  • Fresh pepper to taste
  • Squeeze of fresh lemon juice
  • 1 x 400g can brown lentils drained and rinsed
  • 1/2 – 1 bunch Tuscan kale or other hardy greens woody stems removed and chopped relatively finely

To serve (optional)

  • Vegetarian or vegan parmesan
  • Garlic infused oil
  • Extra lemon juice

Instructions
 

  • Heat the ghee or oil over a medium heat in a large soup pot. Once warmed, add the leek and spring onion greens and cook for 3-5 minutes until softened and fragrant.
  • Add the parsley and stir to combine.
  • Add the tomato paste and dried herbs and stir to combine. Allow the tomato paste to caramelise for a minute or two before adding the carrots, water or stock, remaining flavourings and lentils. Cook for however long you’d like – you can leave the soup cooking away, or just until the vegetables are tender. I prefer just tender vegetables. Do whatever you prefer, noting you might need to add more liquid (and thus perhaps more flavourings) if you cook your soup for a longer time.
  • About 5-10 before serving, add the chopped kale. This way it will retain it’s lovely green colour and a bit of bite.
  • Adjust for seasoning and lemon juice before plating up. Serve with the remaining parsley, and some parmesan and garlic infused oil if you like.

Notes

  • To make this lentil soup vegan, use oil instead of ghee and a vegan parmesan. 
  • You can find my Low FODMAP vegetable stock recipe here.
  • See the body of the post for FODMAP notes. 
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