I went for a long walk the other Sunday morning and when I got back home I wanted something really warming and comforting for lunch. As we all know, there’s nothing more warming than a steaming bowl of hot homemade soup, so I got cracking with making a big pot of quick and very easy to make lentil and vegetable soup and within an hour (thanks to my trusty food processor) it was ready to eat.
Although lentils are a high FODMAP food in large portions, they’re a great source of nutrition, providing iron and a whole host of vitamins and minerals, so their nutritional benefits definitely warrant including them within your low FODMAP diet. As long as you stick to the Monash recommended portion size of no more than 46g of tinned lentils per serving it shouldn’t cause you digestive issues.
I grated my parsnips and carrots in my food processor for speed, but if you don’t have one you can just use a hand grater. I also used a bouquet garni in my soup (a little herb-filled bag which infuses your cooking with a myriad of flavour notes) because I wanted to incorporate herby flavours into my soup, but without adding one particular flavour element.
One question I get asked all the time is what low FODMAP stock I use because a lot of the stock cubes which are on the supermarket shelves contain onion and/or garlic. Some people who eat a low FODMAP diet can find that their systems are okay with a small amount of onion and garlic, such as the quantity found in stock cubes. However, others cannot tolerate it in their diets at all. There are a couple of options if you’re very sensitive to onion or garlic though.
The first is Massel ‘s Vegetable Stock Cubes which are completely free of onion or garlic. I’ve tried this stock and it’s quite nice and it certainly does the job well. The second option is Casa de Sante’s low FODMAP Vegetable Stock Powder which is my preferred choice because I like the background herbiness it brings to meals. It’s also officially certified by FODMAP Friendly. If you’d like, you can buy either of these options online by clicking on the names of the products.
If you like, once your lentil and vegetable soup is cooked you could puree it to produce a silky, smooth soup, but I prefer to serve mine chunky with good bread and lots of butter. However you decide to eat it, I’m sure you’ll enjoy a warming bowlful of lentils and vegetables that will heat you up from the inside out.
180g of tinned lentils (drained and rinsed well)
500g parsnips (grated)
500g carrots (grated)
2-3 vegetable stock cubes (or 3 tsps of Casa de Sante’s low FODMAP Vegetable Stock Powder)
1 litre of boiling water
1 bouquet garni sachet
Salt and pepper (to taste)
Drain and rinse the tinned lentils (this process helps to reduce their FODMAP content) and add them to a large soup pan.
Dissolve the stock cubes in a litre of boiling water and add the stock to the large soup pan along with all of the other ingredients.
Boil until the vegetables are soft and then taste, season with salt and pepper and serve.
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