Lentil Soup - Low FODMAP

You Will Need

1 cup (120 gm) diced carrots 
1/2 cup (60 gm)  diced zucchini
3 Tablespoons plain EVOO
1 Tablespoon garlic-infused EVOO 
1 teaspoon ground cumin
1/2 teaspoon dried thyme
6 twists black pepper
4 cups water, divided
1 teaspoon FODY Vegetable Soup Base
​1 (15-ounce) can diced tomatoes
1/4-1/2 teaspoon sugar
1 (15-ounce) can lentils, rinsed and drained
3 Tablespoons dried chives
1 cup+ baby spinach
​

Serves 6

What To Do

Dice the carrots and zucchini. Heat the oils in a large pot over medium-high heat with the cumin and thyme until shimmering. Add the carrots and zucchini and cook about 10 minutes until the vegetables are fork-tender.

In a glass measuring cup, microwave 2 cups water for 2 minutes. Add FODY soup base and stir until dissolved. 

Add the tomatoes, sugar, lentils, broth and remaining 2 cups of water to the pot and bring to a boil. Cover and reduce the heat to maintain a gentle simmer for 20 minutes. With an immersion blender, blend soup until it is smooth. The blender will break down the lentil's cell wall structure and make them easier to digest. Add dried chives and stir. ​Remove from heat. Spoon into bowls and stir in spinach leaves until wilted. Serve immediately.

Source: ​adapted from Mind Your Gut book by Scarlata & Riehl