lentil chili

Low FODMAP Lentil Soup

Lentils are low FODMAP in servings up to 1/4 cup cooked or less.  So, this low FODMAP lentil soup recipe can make a great addition for IBS sufferers on a gut-healing journey! I hope you enjoy it as much as I do.

(Updated May 20, 2024)

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Materials

For this recipe, you’ll need the following:

  1. Knife and cutting board (for slicing veggies)
  2. Large sauté pan (f9r stovetop)
  3. A large stockpot with cover and ladle

Ingredients

  1. 1 cup dried hulled red or brown lentils
  2. 6 cups low FODMAP broth of choice (I use bone broth!)
  3. 3 large bell peppers (any color – I use 1 red, 1 yellow, and 1 green) – diced into small pieces
  4. 1 cup green parts of leeks, chopped/sliced thin
  5. 1 medium summer squash, sliced/diced into small pieces
  6. 24-ounce jar of low FODMAP pasta sauce of choice
  7. Extra-virgin olive oil or avocado oil (for sautéing the veggies)

Lentils

Lentils are one of my favorite plant-based sources of protein in the legume category.  They’re also one of the only types of beans/legumes allowed on the GAPS diet, which is very similar to the Paleo diet and popular among IBS sufferers.

You can use any type of lentils for this recipe (red, green, brown, etc.).  I used dried hulled lentils and cooked them in advance, but you could also get canned lentils as an alternative option if you’d like to skip step 1.

Are lentils low FODMAP?

According to the Monash University FODMAP App, red lentils are low FODMAP in servings of 1/4 cup or less per meal.

Low FODMAP veggies

The veggies I use in this recipe are peppers, leeks, and summer squash – but you can feel free to add more or swap these for other alternatives.

Low FODMAP broth 

You can use any kind of low FODMAP chicken, beef, or veggie broth for this recipe.  It can be homemade or store-bought.

(I typically make all my soups with a bone broth, such as this gut-healing chicken stock recipe or FOND*.)

How to make it (step-by-step)

There are really infinite ways to make a low FODMAP lentil soup – but this one turned out fabulous! (If you have issues with any of these ingredients you can always swap them out for others and just stick with the same template.)

Step 1:  Cook the lentils

In a large stovetop pot, make sure to set aside plenty of time to cook the lentils according to the instructions on the package. 

Then set them aside and refrigerate if not using right away.

(You can cook the lentils in broth or filtered/spring water.)

Should you cook lentils in bone broth?

Cooking lentils in a low FODMAP bone broth (instead of water) is an optional added bonus to help make them more digestible.  However, bone broth is for everyone on a gut healing journey (despite the claims).

  • Disclaimer:  If you’re prone to chronic diarrhea/IBS-D, tread lightly with bone broth! It is very high in glutamine which, in large quantities, can be difficult to digest and could worsen IBS-D /IBD symptoms. (Read more about the pros and cons of bone broth for IBS and leaky gut here.)

Step 2:  Sauté the veggies

Using a large saucepan, sauté the sliced peppers, leeks and zucchini in olive oil over medium heat, for about 10 minutes, stirring occasionally as needed.

Step 3:  Combine ingredients

Combine the cooked lentils, cooked low FODMAP veggies, and the low FODMAP tomato sauce in large stockpot.

Step 4:  Cover and simmer

Cover and simmer your lentil soup ingredients together for about 15-20 minutes, stirring occasionally, until everything is well combined.

Add extra broth or water if you desire a more “soupy” consistency.

Step 5:  Serve immediately, or store and enjoy!

You can serve this lentil soup while it’s piping hot, or let it cool before storing it in the fridge in a sealed container for up to 1 week.

How to store it

Refrigerate

I recommend letting the soup cool down a bit before transferring to Pyrex tupperware containers or mason jars. 

Make sure the containers are airtight and sealed before refrigerating or freezing.

Freeze

You can also freeze this soup for up to 1 month.

If freezing, make sure to store this soup in plastic (versus glass) tupperware, since glass doesn’t hold well in the freezer. (I learned this the hard way!)

Recommended pairings and add-on’s

  • Enjoy your lentil soup with a side of toasted low FODMAP bread, low FODMAP crackers, or low FODMAP chips of choice
  • Top with some fresh sliced chives or scallions
  • Add some cooked rice into the soup, for extra carbs and sustenance
  • Add a sprinkle of freshly grated low FODMAP cheese (such as cheddar or parmesan)
  • Have it on the side with a low FODMAP sandwich
lentil chili

Low FODMAP Lentil Soup Recipe

Jenna Volpe, RDN, LD, CLT
A simple, timeless, warm and cozy soup for a "chili" evening!
Cook Time 20 minutes
Course Soup
Cuisine American
Servings 8 people

Equipment

  • Knife and cutting board for chopping veggies
  • Large sauté pan for stovetop
  • Large stockpot with cover, ladle

Ingredients
  

2 cups dried hulled red or brown lentils

6 cups filtered water or low FODMAP broth of choice (I use bone broth!)

3 large bell peppers (any color - I use 1 red, 1 yellow, and 1 green) - washed and diced into small pieces

1 cup green parts of leeks, washed and chopped

1 medium summer squash, sliced/diced into small pieces

24 ounce jar of low FODMAP pasta sauce of choice

  • Extra-virgin olive oil or avocado oil for sauteing

Instructions
 

  • If using raw lentils: cook lentils according to instructions on package (use broth of choice, or water).
  • Using a large saucepan, sauté the sliced peppers, leeks and zucchini in olive oil over medium heat, for about 10 minutes, stirring occasionally as needed.
  • Combine the cooked lentils, cooked low FODMAP veggies, and the low FODMAP tomato sauce in large stockpot.
  • Cover and simmer on low for about 15-20 minutes until it's reached your desired texture. Stir occasionally and then enjoy!

Notes

Additional tips:

Serve on its own, enjoy a little bowl of this stuff as a snack or a couple heaping few bowls of it as more of a meal or as a side dish with some other goodies of choice!
Optional: we add on some fresh grated raw cheddar cheese for an extra kick. 🙂
Keyword low fodmap lentil soup, low fodmap soup
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