Servings: 6
Prep Time: 10 minutes
Cook Time: 6–8 hours (slow cooker) or 45–60 minutes (stovetop)
Dietary Info: Low FODMAP • Vegan • Gluten-Free
🧂 Ingredients
Base
3 cups water
3 cups low-FODMAP broth (vegetable or chicken; onion/garlic-free — Fody or Massel 7’s are great)
1½ cups canned lentils, drained and rinsed very well
2 tbsp garlic-infused olive oil (use oil only, no garlic bits)
¼ cup green tops of scallions or chopped chives
¾ tsp salt, or to taste
Seasonings
1 tsp dried oregano
½ tsp ground cumin (optional)
½ tsp smoked or regular paprika
¼ tsp black pepper
1 tbsp tomato paste
½–1 tsp white vinegar or lemon juice, to finish
Optional: a few drops low-FODMAP hot sauce (like Fody, Cholula, or any garlic/onion-free brand)
👩🍳 Directions
Slow Cooker Method
Combine water, broth, lentils, scallion tops, tomato paste, oil, salt, and spices in your slow cooker.
Stir well to combine.
Cover and cook on Low for 6–8 hours (or High for 3–4 hours).
Stir before serving. Add vinegar/lemon juice and hot sauce to taste.
Stovetop Method
Heat garlic-infused oil in a large pot over medium heat.
Add scallion tops and sauté for about 1 minute.
Add lentils, broth, water, tomato paste, and spices. Stir well.
Bring to a gentle boil, then lower to a simmer for 40–50 minutes, stirring occasionally.
Finish with vinegar/lemon juice and hot sauce to taste.
🍋 Serving Suggestions
Garnish with fresh parsley, chopped scallion tops, or a drizzle of infused oil.
Pair with low-FODMAP sourdough or gluten-free bread.
Add a sprinkle of lactose-free Parmesan for richness (optional).
⚖️ Low FODMAP Portion Guide
1 serving = about 1 cup (240 ml) soup
Canned lentils stay low FODMAP up to ½ cup per serving
🧾 Nutrition (approx. per serving)
Calories: ~210
Protein: 11 g
Fat: 6 g
Carbohydrates: 28 g
Fiber: 7 g
FODMAP rating: ✅ Low (per Monash University guidelines)
🫙 Storage
Fridge: Up to 4 days in an airtight container
Freezer: Up to 3 months; thaw overnight and reheat gently
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