This hearty Low FODMAP Lentil Soup is made with garlic-infused olive oil, green scallions, carrots, zucchini, canned lentils, and warming spices like cumin and smoked paprika. This recipe creates a rich, savory, and comforting meal that is gentle on the stomach. It is perfect for a cozy weeknight dinner and makes enough for a family of four.

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Low FODMAP Lentil Soup Ingredients

2 tbsp garlic-infused olive oil
1 bunch scallions, green parts only, thinly sliced
2 medium carrots, diced
2 celery stalks, diced
1 medium zucchini, diced
1 tbsp tomato paste
1 tsp ground cumin
1 tsp smoked paprika
1/2 tsp dried thyme
1 bay leaf
4 cups low FODMAP vegetable broth (or chicken broth)
1 can (400g) brown or green lentils, drained and very well rinsed
1 can (400g) diced tomatoes (plain, no onion or garlic added)
1 tbsp maple syrup (optional)
1 tbsp lemon juice
1/2 tsp salt
Black pepper, to taste
Optional topping: chopped fresh parsley or chives

How To Make Low FODMAP Lentil Soup

Sauté the aromatics: Heat the garlic-infused oil in a large pot over medium heat. Add the green scallions, carrots, celery, and zucchini. Cook for 5–7 minutes, stirring occasionally, until the vegetables begin to soften.
Bloom the spices: Stir in the tomato paste, cumin, smoked paprika, and dried thyme. Cook for 1 minute to wake up the spices and release their fragrance.
Combine the liquids: Pour in the broth and add the diced tomatoes and bay leaf. Stir well to combine all the ingredients.
Simmer the soup: Bring the mixture to a simmer and cook for 10 minutes. Add the rinsed canned lentils to the pot.
Finish cooking: Continue to cook for 10–15 more minutes until everything is hot and the flavors have blended together.
Season and serve: Remove the bay leaf. Stir in the lemon juice and maple syrup (if using). Season with salt and black pepper to taste. If you prefer a creamy texture, blend 1–2 cups of the soup and stir it back into the pot before serving.

Recipe Tips

Rinse the Lentils: It is very important to use canned lentils and rinse them thoroughly. The canning process allows water-soluble FODMAPs to leach out into the liquid. Rinsing them washes these excess FODMAPs away, making the lentils safer to eat.
Use Garlic-Infused Oil: Regular garlic is high in FODMAPs, but garlic flavor cannot transfer into oil. Using garlic-infused olive oil gives you that savory flavor without the stomach upset.
Watch the Celery: Celery is safe on a low FODMAP diet in small servings (about 10g or 1/4 stalk per person). Since this recipe serves 4, using 2 stalks is generally safe, but you can reduce it to 1 stalk if you are very sensitive.
Adding Acidity: The lemon juice at the end is essential. It brightens the flavor of the lentils and cuts through the earthiness of the soup.

What To Serve Low FODMAP Lentil Soup

This soup is a complete meal on its own, but it pairs beautifully with sides. Serve it with a slice of gluten-free sourdough bread or a low FODMAP bread roll to soak up the broth. A simple green salad with arugula, cucumber, and a lemon-olive oil vinaigrette adds a nice crunch. For a heartier meal, you can serve the soup over a small bowl of steamed white rice or quinoa.

How To Store Low FODMAP Lentil Soup Leftovers

Refrigerate: Store the cooled soup in an airtight container in the refrigerator for up to 4 days. The flavors often improve the next day.
Freeze: This soup freezes very well. Place it in freezer-safe bags or containers and freeze for up to 3 months. Thaw overnight in the fridge before reheating on the stove.

Low FODMAP Lentil Soup Nutrition Facts

Serving Size: 1 bowl (approx. 1/4 of recipe)

Calories: 265 kcal
Total Fat: 9g
Saturated Fat: 1.2g
Cholesterol: 0mg
Sodium: 680mg
Total Carbohydrate: 36g
Dietary Fiber: 11g
Sugars: 7g
Protein: 12g

Frequently Asked Questions

Can I use dried lentils instead of canned? For a strict Low FODMAP diet, canned lentils are safer. Canned lentils have been soaked in liquid for a long time, which lowers their FODMAP content significantly compared to cooking dried lentils at home.
Is this soup vegan? Yes, this soup is 100% vegan and vegetarian as long as you use vegetable broth and maple syrup instead of honey.
Why use only the green parts of scallions? The white bulbs of scallions (green onions) contain high amounts of fructans, which can trigger symptoms. The green tops provide a similar onion flavor but are low in FODMAPs and safe to eat.
Can I freeze this soup? Yes, lentil soup freezes perfectly. Just make sure to leave a little space at the top of your container because the liquid will expand when frozen.

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