Thursday, 2 October 2014

Lentil Soup {low FODMAP}

Lentils are one of those great protein-packed legumes that will fill you up without the bloat or 'heavy meat' feeling animal protein can often leave you with.

To be low FODMAP we're using canned lentils here. As I've mentioned before, the canning process helps leach out the water soluble FOMAPS (GOS) into the brine, so once drained and rinsed properly they are safe for us to enjoy.

Combining with spring and root vegetables this makes a very nourishing and warming soup. Perfect the cooler months, or for lunch time in cold, air-conditioned offices. I often whip up a batch on the weekend and freeze portions for lunch at work the following week.


Vegetable Lentil Soup

low FODMAP lentil soup

Serves 3-4


1 tab garlic oil
1 spring onion, sliced (green part only)
1 carrot, diced
100g pumpkin, diced
1 x 400g can lentils, drained & rinsed thoroughly 
1 x 400g can crushed tomatoes
2 cups Massel's chicken stock
1 tsp dried oregano
Salt & pepper
Grated Parmesan 


Heat garlic oil in saucepan and add spring onion, carrot and pumpkin. Sauté for a couple of minutes. 

Add lentils, tomatoes, stock, oregano and season with salt & pepper. Bring to boil, then reduced heat and simmer for approximately 10min.

Once soften and reduced slightly, pour soup into food processor to blend for a few minutes. I like to keep a bit of texture in my soup so only blitzed for about 30seconds.

Serve with grated parmesan cheese.

This stores well in the fridge for about a week, or in the freezer for up to a month.  

x K



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