Thursday, March 9, 2017

Low-FODMAP Curried Lentil Quinoa Soup

Low-FODMAP Curried Lentil Quinoa Soup {Vegan}  /  Delicious as it Looks

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.

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.

Canned Lentils are Low-FODMAP in 1/2 cup Servings

I was able to find canned lentils in the health food section of my grocery store. They can also be found online. Canned lentils are low in FODMAPs because they leach out of the lentil into the liquid in the can. Boiled lentils may be used too, but keep in mind the serving size. Based on a 1/4 cup serving size, with 6 servings total, 1 1/2 cups boiled lentils would be considered low-FODMAP for this recipe.

Low-FODMAP Curried Lentil Quinoa Soup {Vegan}  /  Delicious as it Looks

print recipe

Curried Lentil Quinoa Soup
Low-FODMAP, Gluten-Free, Vegan, Vegetarian
serves 6


1 tablespoon olive oil
1 clove garlic, smashed but kept whole (used only to flavor the oil and then removed)
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
8 cups water (or unsalted Low-FODMAP Vegetable Broth from my cookbook)
1 large zucchini, chopped
1 cup chopped carrots (about 2 - 3 carrots)
1 bunch scallions, green parts only, sliced (about 1 cup)
1 14 oz. can lentils, rinsed and drained
1 1/2 teaspoons salt (or to taste)
1 bay leaf
pinch cayenne pepper (optional)

  1. In a large pot or Dutch oven, heat the oil over medium-high heat. Add the garlic and saute until it starts to brown. Remove and discard garlic. 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.
  2. Add the remaining ingredients to the pot and bring to a boil. Reduce heat and simmer 15 to 20 minutes, until veggies and quinoa are tender. Remove bay leaf and serve.


  1. 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.

    1. I found canned lentils in the health food/organic section of my grocery store.

  2. I don't what your shopping options are Joyce but I find organic canned lentils at Whole Foods

  3. 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!

    1. 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!

  4. 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!

    1. Thanks for the comment! Hope you enjoy the quinoa.

  5. 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!

    1. Thanks! Hope this recipe works for your partner.