Low FODMAP Turkish lentil soup
When I studied in Turkey ten years ago, this was one of my favorite soups: mercimek corbasi. Delicious Turkish lentil soup. A while back I received a message from a Turkish follower who asked if I could make a low FODMAP Turkish lentil soup.
And I actually thought that was a very good idea, because it is a super tasty dish. But due to the limited amount of lentils that are low FODMAP, it may be a bit more difficult to make low FODMAP. I took up the challenge.
How to make low FODMAP lentil soup
Dried vs canned lentils
Traditionally, Turkish lentil soup is made with red dried lentils. Unfortunately, red dried lentils are really super limited low FODMAP.
Only 23 grams per serving is low FODMAP. Of course you can’t make soup with that.
That’s why I use canned lentils for this soup. They are allowed up to 46 grams per serving. Admittedly, the soup would be probably a little bit better when you used dried lentils, but unfortunately we have no other option.
Fortunately, canned lentils also make a very tasty soup.
If you know that you tolerate galactans well, you can choose to use dried red lentils. Otherwise, canned lentils are the safest option.
If you stick to the portions in this recipe, the whole recipe is for 4 people, then a portion of soup is low FODMAP.
Replacing onion and garlic
The onion and garlic that goes in the traditional lentil soup can be replaced with garlic-flavored olive oil. And optionally some spring onions for garnish.
As a seasoning, you could also try asafoetida. This is an herb that can be used as a substitute for onion or garlic in dishes. It is quite strong and distinct in taste.
I’m not a fan of it at all, so I don’t like using it. But I’ve also heard from people that they like using it. And as everybody likes different things, it is worth a try.
Always test it in another dish. For example, fry it with some meat or vegetables and see how you like it. It would be a shame if you don’t find your soup anymore, because you don’t like asafoetida.Print
Delicious low FODMAP Turkish lentil soup or mercimek corbasi. A delicious starter or lunch. Healthy, vegan, gluten-free and lactose-free.
- 150 g (3/4 cup) tomato, in cubes
- 1 medium potato
- 150 g (1 1/4 cup) carrots, sliced
- 1 tsp paprika powder
- 1/4 tsp chili powder
- 1/4 tsp salt
- 1 tbsp garlic-infused olive oil
- 1 tbsp tomato puree
- 1 tbsp Turkish pepper puree (or substitute an extra tbsp tomato puree)
- 180 g (6.3 oz) of canned lentils, drained and rinsed
- 1.5 liter stock (made with low FODMAP stock cubes)
- Optional: fresh mint to serve
- Optional: chili flakes (pul biber) to serve
- Optional: lemon wedges to serve
- Peel the tomatoes. I do this by making a cross in the back and placing them in a pan of boiled water for a few minutes. Then you can easily peel the skin off.
- Cut the tomatoes into pieces.
- Peel the carrots and potato and cut into cubes.
- Heat a tablespoon of garlic-infused olive oil in a soup pan. Add the tomato, carrot and potato and also paprika, chili powder and salt. Fry for a few minutes on low heat.
- Rinse the lentils well and drain. Stir together.
- Add stock, tomato paste and pepper puree. Stir together.
- Bring the soup to the boil, put the lid on the pan at an angle and let the soup simmer on low heat for 40 minutes.
- Puree the soup with a stick blender.
- Taste and season with additional salt and pepper if desired. Let it simmer for another 5 minutes and then turn off the heat.
- Serve the soup with fresh mint, chilli flakes and lemon wedges for a drizzle of lemon juice over the soup.
- Prep Time: 15 min
- Cook Time: 45 min
- Category: Soup
- Method: Boiling
- Cuisine: Turkish
- Serving Size: 1 serving (1/4 of the recipe)
- Calories: 89
- Fat: 1
- Carbohydrates: 14
- Fiber: 4
- Protein: 5
Together we go for a calm belly!
Subscribe to the Karlijn's Kitchen e-mail newsletter for more tips and recipes and receive the ebook 10 things I wish I had known when I started the FODMAP diet for free!
Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen.