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Spicy lentil soup

Healthcare professionals encourage some people with IBS to follow a low-FODMAP diet. Try our low-FODMAP soup for a hearty lunch or light dinner option.

Serves 4

Prep Time 15min

Cooking Time 30min


  • 1tbsp olive oil
  • 350g butternut squash, cut into 2cm cubes
  • 2 bay leaves
  • 3 carrots, cut into 2cm cubes
  • 1 bunch spring onions, green tips only, sliced
  • 1tsp ground cumin
  • 1tsp cinnamon
  • 1tsp mild curry powder (see tip)
  • 400g can no-added-salt lentils, drained
  • 400g can no-added-salt chopped tomatoes (see tip)
  • Pinch chilli flakes (see tip)
  • 2tbsp reduced-salt tamari
  • 75g fresh baby spinach, plus a few extra leaves, to serve
  • Zest and juice 1 lemon
  • 6tbsp reduced-fat feta, crumbled, to garnish
  • 8 slices gluten-free bread, toasted, to serve


  1. Heat the olive oil in a large saucepan over medium heat. Add the butternut squash, bay leaves, carrots and onion greens and sauté for 5 min, stirring occasionally, until the vegetables start to soften. Add the cumin, cinnamon and curry powder and cook for 30 sec or until fragrant. Add the lentils, tomatoes, chilli flakes, tamari and 900ml water. Reduce the heat to medium-low, partially cover the pan with a lid and simmer for 15 min.
  2. Add the spinach leaves and simmer for a further 10 min.
  3. Remove the bay leaves and gently mash the soup to thicken it a bit, or blend with a stick blender to the desired consistency. Season with freshly ground black pepper and stir through the lemon juice and zest to taste. Garnish with the extra fresh spinach leaves and the crumbled feta, then serve with the toast.

Tip Check the curry powder, chopped tomatoes and chilli flakes you use don’t include any added onion or garlic powder. Using spices in place of onions or garlic and draining the lentils also helps reduce oligosaccharides.

Nutrition per serving

Read more on how we calculate nutrition.
425 19g 7.9g 1.6g 16g 19g 1.8g 242mg 61g 7.7mg

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