I cooked this Curry Lentil Soup (Low FODMAP), based on a recipe from “The 28 Day Plan for IBS Relief” book, that I was given to me for a review. I changed few little ingredients, but overall proportions stayed the same.
The soup was very substantial and I loved it. I often feel like a full veg soup doesn’t fill me up, but that wasn’t the case. The only thing that I would not suggest is to blend it. Just have it the way the recipe suggests! I blended it for my fussy child and it turned all sandy, due to to quinoa grains inside. Not the best idea…
The book is available for you on Amazon, both in paperback and as an ebook.
“The 28-Day Plan for IBS Relief” book review.
I enjoyed reading through the book and looking at the beautiful food photographs (it might be not that important for some people, but myself, as a person with a photography degree, I just appreciate someone else’s hard work and talent in photography).
- contains FODMAP Food lists, including Low, Moderate and High FODMAP food lists, that make it easier to follow the plan. It is because there is a lot of lists online, but often we don’t know which ones are trustworthy and who wrote them. This book is written by Registered Dietitian and therefore you can have no worries! They know what they are doing.
- explains why do FODMAPs trigger IBS symptoms in some people and shows other treatments for IBS.
- is a full 28-Day plan with menu and recipes to cook and prepare ahead, with a shopping lists included! All to make it easy for you to just follow the plan and not no worry about what you can eat and what to avoid.
- is an inspiration for me. For myself, as a person on a modified diet, there was no need to follow the book’s plan strictly. I treated the book as an inspiration for my meals and used the ones that were appealing for me. Also, some of the recipes I cooked in a very similar way before, for example the Sunshine Granola from the book is very similar to my Oat and Nut Granola recipe, that can be found in my Breakfast recipes FREE ebook, available after joining my newsletter.
- has a very clear layout and is divided into recipe chapters, i.e. soups, salads and sides.
“Great, substantial and filling soup”
Jump to Recipe
INGREDIENTS FOR A CURRY LENTIL SOUP (SERVES 4, but I think it makes even 6 portions):
1/2 cup chopped leeks, green parts only
1 large carrot, peeled and chopped
2 tsp ground coriander and ground cumin each
1 tsp ground turmeric
6 cups Low FODMAP Chicken stock
1/2 cup dried red lentils
1/2 cup quinoa – I used mixed colour quinoa
1 cup chopped spinach
1/4 tsp salt
juice of 1/4 lemon
1/4 cup of: 1. plain, lactose free yogurt; 2. chopped spring onion, green part only; 3. chopped cilantro
INSTRUCTIONS TO PREPARE THIS CURRY LENTIL SOUP:
In a large pot, heat the oil over medium- high heat.
Add the green leeks, carrot, ground coriander, cumin and turmeric and saute for 5 minutes, or until softened.
Add the chicken broth, lentils and quinoa. Bring to a boil. Cover, reduce the heat to a simmer and cook for 30 minutes or until the lentils and quinoa are tender.
Add the spinach, salt and lemon juice.
Divide between 4 bowls (I think that they are quite generous bowls, therefore it could even be 6 bowls). Top with a dollop of yogurt, spring onion and coriander.
Recipe also suggests that you could use 1 cup of canned lentils instead.
Original recipe calls for vegetable broth, but I used chicken broth, because I had it available. If you used a veg broth and substituted yogurt for a coconut one, it would make this recipe vegan.
Find other great Low FODMAP recipes in the book:
Find a printable recipe card below:
Curry Lentil Soup (Low FODMAP)
- large pot
- 1 tbsp Fody Garlic Infused Olive Oil
- 1/2 cup chopped leeks green parts only
- 1 large carrot peeled and chopped
- 2 tsp ground coriander and ground cumin each
- 1 tsp ground turmeric
- 6 cups Low FODMAP Chicken stock
- 1/2 cup dried red lentils
- 1/2 cup quinoa - I used mixed colour quinoa
- 1 cup chopped spinach
- 1/4 tsp salt
- juice of 1/4 lemon
- 1/4 cup of: 1. plain lactose free yogurt; 2. chopped spring onion, green part only; 3. chopped cilantro
- In a large pot, heat the oil over medium- high heat.
- Add the green leeks, carrot, ground coriander, cumin and turmeric and saute for 5 minutes, or until softened.
- Add the chicken broth, lentils and quinoa. Bring to a boil. Cover, reduce the heat to a simmer and cook for 30 minutes or until the lentils and quinoa are tender.
- Add the spinach, salt and lemon juice.
- Divide between 4 bowls (I think that they are quite generous bowls, therefore it could even be 6 bowls). Top with a dollop of yogurt, spring onion and coriander.