Legumes are rich in protein, iron and B vitamins, as well as high in both soluble and insoluble fiber. They are also inexpensive and can be prepared in so many ways. What’s not to like? Well…the gas. For some people it’s a minor issue, barely noticed, while for others it’s painful and miserable. But it doesn’t have to be.
Red lentils are the easiest legume for digestion: a quarter cup serving of cooked red lentils qualifies as a low FODMAP food. Red lentils are the fastest cooking of all legumes. They almost disappear into the soup when they are done, so it doesn’t even seem like you are eating ‘beans’.
Smokey lentil vegetable soup
This recipe is the quickest, easiest way I’ve found to lentils to my diet. It takes about 45 minutes to make, and any leftovers are great for lunches. The measurements are not exact, so feel free to vary it depending on amounts of the vegetables you have on hand. Serve with oat crackers or bread, and slices of cheese.
- 3 Tbsp olive oil*
- 2 cloves of garlic, roughly chopped omit for low FODMAPs
- 1 Tbsp sweet smoked paprika
- 2 cups finely shredded green cabbage
- 1 sweet potato, peeled and chopped
- 2 carrots, peeled and chopped
- 1 1/2 cup canned, diced tomatoes
- 1/3 cup red lentils, rinsed in sieve
- 4 cups water or stock**
- 1/2 tsp salt
- 1/2 cup salt and fresh ground pepper to taste
In a medium size pot with a heavy bottom, heat the oil and add paprika, and garlic if using. Sauté gently just until it starts to change colour, about 30 seconds.
Add cabbage, sweet potato and carrots, turn up heat to medium and sauté the vegetables until they are limp, about 10 minutes.
Add the tomatoes, lentils, water or stock, and 1/2 tsp salt.
Bring to a boil, and simmer gently for about 20 minutes until lentils almost see-through and the soup is thick.
Season with salt and pepper to taste and stir in cilantro or parsley.
Variations: add 1 cup of shredded cooked chicken or 1 cup cubed firm tofu
*For a low FODMAPs soup, replace the olive oil and garlic cloves with 2 Tbsp garlic-infused oil.
**For low FODMAPs, buy onion and garlic free stock, or make your own.