Spiced Moroccan Low-FODMAP Lentil Soup

Why You’ll Love This Recipe

This lentil soup brings together the rich flavors of Moroccan spices in a way that is both soothing and satisfying. Perfect for those managing IBD or looking for a low-FODMAP meal, it’s:

• Low-FODMAP: Ingredients carefully selected to avoid digestive triggers.

• IBD-Friendly: Light on the stomach but rich in nutrients.

• Packed with Flavor: Warming spices like cumin, coriander, and cinnamon elevate this dish to a flavorful experience.

Ingredients for Four Servings

• 1 cup canned lentils (rinsed, low-FODMAP portion): A plant-based protein source that’s gentle on digestion when portioned properly.

• 1 tbsp garlic-infused olive oil: Adds flavor without the FODMAPs in traditional garlic.

• 1 medium carrot (diced): A classic vegetable that adds texture and sweetness.

• 1 zucchini (diced): Provides bulk and fiber while staying gut-friendly.

• 1 small parsnip (diced): A slightly sweet and low-FODMAP root vegetable.

• ½ cup diced bell peppers: Bright and crunchy, with a low-FODMAP portion size.

• 1 tbsp tomato paste: Adds depth and richness to the soup.

• 4 cups vegetable broth (ensure low-FODMAP): The base that ties the ingredients together.

• 1 tsp cumin: A warming spice that adds a rich, earthy flavor.

• 1 tsp coriander: A fragrant spice that complements the cumin perfectly.

• 1 tsp smoked paprika: Adds a smoky depth to the soup.

• ½ tsp cinnamon: A warming, sweet spice that enhances the Moroccan flavor.

• 1 tsp ginger: A gut-soothing spice that also boosts the soup's warming qualities.

• Fresh mint leaves (for garnish): Adds a refreshing and vibrant finish to the soup.

Step-by-Step Instructions

1. Sauté the Vegetables

• Heat 1 tbsp garlic-infused olive oil in a large pot over medium heat.

• Add the carrot, zucchini, parsnip, and bell peppers. Sauté for 5-7 minutes until the vegetables begin to soften.

2. Add Spices and Tomato Paste

• Stir in 1 tbsp tomato paste, 1 tsp cumin, 1 tsp coriander, 1 tsp smoked paprika, ½ tsp cinnamon, and 1 tsp ginger.

• Cook for another 2 minutes, allowing the spices to release their aromas and flavors.

3. Add Broth and Lentils

• Pour in 4 cups vegetable broth and add the rinsed 1 cup canned lentils.

• Stir everything together, bring the soup to a boil, then reduce the heat and let it simmer for about 20 minutes, allowing the flavors to meld.

4. Serve and Garnish

• Once the soup has finished simmering, taste and adjust the seasoning with salt and pepper if needed.

• Ladle the soup into bowls and garnish with fresh mint leaves for a bright, fresh finish.

Why These Ingredients Work

• Lentils

Canned lentils, when portioned properly, are a fantastic source of plant-based protein and fiber. Rinsing them reduces FODMAPs, making them easier on the digestive system.

• Garlic-Infused Olive Oil

Garlic is a common trigger for digestive issues, but garlic-infused oil captures its flavor without the FODMAPs, allowing you to enjoy the taste without the discomfort.

• Warming Spices

Spices like cumin, coriander, smoked paprika, and cinnamon not only enhance the Moroccan flavor but also offer anti-inflammatory and gut-soothing properties, perfect for supporting digestive health.

• Fresh Mint

Mint is a refreshing herb that can help soothe digestion, and it adds a burst of color and flavor to the dish.

Tips for Success

• Adjust the Consistency: If you prefer a thinner soup, add a bit more vegetable broth. For a thicker, heartier soup, let it simmer longer to reduce.

• Use Fresh Spices: Spices are key to this dish, so using fresh, high-quality spices will make a big difference in the final flavor.

• Meal Prep Friendly: This soup stores well in the fridge for up to 3 days, making it a great option for meal prep. Just reheat before serving!

FAQs

Q: Can I use dried lentils instead of canned?
A: Yes, but dried lentils need to be cooked separately before adding them to the soup, as the cooking time is longer. Stick to the low-FODMAP portion size.

Q: Can I make this soup vegetarian or vegan?
A: The recipe is already vegetarian, and as long as you use vegetable broth, it’s vegan too!

Q: Can I freeze this soup?
A: Yes! This soup freezes well. Allow it to cool completely before transferring to a freezer-safe container. It can be frozen for up to 3 months.

Conclusion

This Spiced Moroccan Low-FODMAP Lentil Soup is a comforting and nourishing meal that’s full of bold flavors yet gentle on the digestive system. Whether you’re managing IBD or just looking for a healthy, flavorful lunch option, this soup offers the perfect balance of gut-friendly ingredients and satisfying taste. Enjoy the warming spices and hearty texture for a lunch that both your taste buds and stomach will love.