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Low FODMAP soup

Carrot and Lentil Soup

Lizzie Sanchez, Registered Dietitian
Creamy Carrot and Lentil Low FODMAP Soup. A quick, gut-friendly, plant-based protein-rich meal ready in 35 minutes.
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Total Time 35 minutes
Course Appetizer, Main Course, Soup
Cuisine Healthy eating
Servings 4 people
Calories 273 kcal

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

Nutritional information per serving:
  • 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
Keyword Low FODMAP Soup, Low FODMAP Vegan Recipes, Low FODMAP vegetarian recipe, Plant-based