If you’re looking for a hearty, nourishing, and easy-to-make soup that’s gentle on your gut, this Creamy Carrot and Lentil Low FODMAP Soup is the perfect choice. Made with just seven simple ingredients, it comes together in 35 minutes and is packed with plant-based protein, fibre, and essential vitamins. The combination of sweet carrots, earthy lentils, and fragrant Italian seasoning creates a comforting bowl of goodness that’s both rich in flavour and gut-friendly.
The Inspiration Behind This Low FODMAP Soup Recipe
I’ve always loved a good lentil soup, but most traditional recipes rely on onions and garlic – two ingredients that can be troublesome for IBS sufferers. Inspired by my need to create a quick, nutritious, and low FODMAP soup, I set out to create a version that’s both flavourful and gut-friendly. This low FODMAP soup has become a staple in my home, and surprisingly, it’s one of the only soups my kids will eat without any complaints! The natural sweetness of carrots and the creaminess from coconut milk make it especially appealing for picky eaters, while the lentils provide a protein-packed boost for a satisfying meal.
Breaking Down the Ingredients
Each ingredient in this soup plays a key role in delivering flavour, texture, and nutrition:
- Extra Virgin Olive Oil – Adds richness and depth to the soup while keeping it low in saturated fat. You can use shop—bough garlic-infused olive oil for extra flavour without the FODMAPs.
- Carrots – Naturally sweet and packed with vitamin A, they form the base of this soup, giving it a slightly sweet and creamy texture when blended. See my blog Are Carrots Low FODMAP? A practical guide for IBS sufferers for more about carrots.
- Dry Red Lentils – A great plant-based protein and fibre source, they break down beautifully in the broth to create a naturally thick and satisfying soup.
- Low-Sodium Vegetable Broth – Keeps the soup light yet flavourful. Opt for a FODMAP-friendly broth or make your own to ensure no high-FODMAP ingredients sneak in.
- Plain Coconut Milk (from the carton) – Adds a velvety creaminess while keeping the dish low in saturated fat. Make sure to check the label and avoid coconut milk with added inulin.
- Italian Seasoning – A simple yet effective blend that infuses the soup with a lovely herby aroma. Feel free to customise with dried thyme or oregano.
- Sea Salt & Black Pepper – Enhances the overall flavour, allowing the natural sweetness of the carrots and richness of the lentils to shine.
Make sure to check the recipe card for a full list of ingredients and quantities!
Jump to RecipeHealth Benefits of Lentils
Lentils are a nutritional powerhouse – they’re high in protein, fibre, iron, and B vitamins, making them an excellent plant-based option. While some lentils can be high in FODMAPs, red lentils in controlled portions of up to 46 g (a moderate FODMAP portion size) are well tolerated by many people with IBS, especially when well-cooked.
Why You’ll Love This Low FODMAP Soup
So many reasons to love this low FODMAP soup…
- Quick & Easy – Ready in just 35 minutes with minimal prep.
- Gut-Friendly – Made with low/moderate FODMAP ingredients and free from common triggers.
- Highly Nutritious – High in protein, iron, and vitamin A, while being low in saturated fat and salt.
- Perfect for Meal Prep – Stores well in the fridge for up to three days and can be frozen for up to three months.
- Kid-Approved – One of the few soups my kids actually enjoy!
Serving Suggestions
This low FODMAP soup is delicious on its own, but for a complete meal, try pairing it with:
- A slice of Low FODMAP bread (check out my Low FODMAP Bread Guide for the best options!)
- A side of lightly steamed greens for extra fibre and nutrients
- A sprinkle of fresh herbs or a dollop of lactose-free yogurt for a fresh twist
Customising Your Low FODMAP Soup
- Prefer a thinner soup? Blend in extra water or broth until you reach your desired consistency.
- Want extra protein? Stir in a spoonful of coconut, soya or lactose-free Greek yogurt before serving.
- Looking for a richer taste? Try roasting the carrots before adding them to the pot for a deeper, caramelised flavour.
Storage & Meal Prep Tips
- Refrigerate in an airtight container for up to three days.
- Freeze in individual portions for up to three months.
- Reheat gently on the stove with a splash of water or broth to maintain the creamy texture.
Recipe
Carrot and Lentil Soup
Equipment
- 1 Large Pan/Pot
- 1 Blender Hand-held or Standing
Ingredients
- 2 tbsp Extra virgin olive oil garlic-infused optional
- 4 Carrots medium, chopped
- 185 g Dry red lentils rinsed
- 960 ml Vegetable broth low sodium
- 120 ml Plain coconut milk from a carton
- 1 tbsp Italian seasoning
- Sea salt and black pepper to taste
Instructions
- Heat the 2 tbsp Extra virgin olive oil in a large pot over medium heat.
- Add the 4 Carrots, 185 g Dry red lentils, 960 ml Vegetable broth, 120 ml Plain coconut milk, 1 tbsp Italian seasoning and Sea salt and black pepper. Stir to combine and bring to a boil.
- Reduce the heat to low and simmer for 15 to 20 minutes or until the lentils are cooked.
- Remove from the heat and use an immersion blender or a high-powered blender to blend the soup until it is smooth. Divide evenly between four bowls and enjoy!
Notes
- Energy: 273 kcal
- 8 g fat (2 g SFA)
- 37 g CHO
- 7 g fibre
- 5 g sugar
- 13 g protein
- 4 mg iron
- Vitamin A 10190 IU
- Calcium 58 mg
This Creamy Carrot and Lentil Low FODMAP Soup is a true weeknight hero, offering warmth, comfort, and a dose of gut-friendly nutrition. Try it out and let me know what you think!