Hearty Veggie Curry Soup

​Got tummy discomfort? Then try this low FODMAP soup that will leave you feeling satisfied and full. It can be easy to get stuck eating very simple, bland meals if you are following a low FODMAP or SIBO type diet. I cannot tell you how often I hear patients tell me they eat baked chicken, zucchini, and white rice. This does not have to be the case! The more you are able to enjoy your food, and the more variety you have in your diet, the better it is for your gut and for your recovery. 
 
I love soups! First of all they are cozy and warming and secondly soups are a wonderful meal for anyone struggling with digestive distress. Since the vegetables and proteins are softened during the cooking process they are easier to digest. Plus, soups catch all the vitamins/minerals in the broth that may be lost with other methods of cooking. My Hearty Veggie Curry Soup is rich in plant based protein and fiber, yet still low in fermentable fibers. Beans and legumes are often high in GOS (galactooligosaccharides) which can cause uncomfortable symptoms in patients with IBS and/or SIBO. Canned brown lentils, however, are low in FODMAPs but still pack a good punch of fiber (9g per 1/2 cup serving) helping to move stool through the digestive tract. Plus when lentils are paired with extra firm tofu, you get 17g of plant protein per serving of soup, keeping you full for longer. 

​If you are craving a delicious soup that all will enjoy, then try this Hearty Low FODMAP Curry Soup. I specifically chose Whole Foods Chicken Stock (not low sodium) because it is naturally low FODMAP and easily accessible. You don't have to order it online nor do you have to plan ahead to make your own stock. If you want to keep the soup vegan, you are welcome to make your own low FODMAP vegetable stock or consider using FODY Vegetable Soup Base as an alternative. Serve with a side green salad and a hot tea for an uber nutritious and cozy meal. 

Hearty Veggie Curry Soup (Low FODMAP)
Serves 6
 
INGREDIENTS
1 tablespoon extra virgin olive oil
1 tablespoon minced ginger root
6 green onions, green parts only, finely sliced
2 medium sweet potatoes, peeled and diced
1 large red bell pepper, diced
1 ½ teaspoons yellow curry powder
2 cups Whole Foods Organic Chicken Stock (or FODY vegetable soup base)
1 can organic full fat coconut milk
1 can Westbrae canned lentils, rinsed and drained
1 pkg extra firm tofu (in liquid), diced
½ teaspoon sea salt 
Fresh ground pepper
1-2 tablespoons apple cider vinegar (or lemon juice)
1 bunch cilantro or parsley, finely chopped
 
DIRECTIONS
Prep all the produce. Then, in a soup pot heat olive oil over medium heat. Once hot, reduce to medium low and add minced ginger root and finely sliced green onions. Stir and cook for about 2 minutes or until fragrant and onions glassy. Stir in diced sweet potatoes and bell pepper, and then add the curry powder. Sauté veggies stirring occasionally for another 3-5 minutes. Pour in 2 cups of stock or another low FODMAP alternative broth. Bring mixture to a simmer and cook covered stirring occasionally, until sweet potatoes are tender, about 10-15 minutes.  
 
Remove the lid and stir in the full fat coconut milk, canned lentils and diced extra firm tofu. Season soup with sea salt and fresh ground pepper. Allow the soup to simmer on low for another 10 minutes to allow the flavors to infuse. Stir in 1-2 tablespoons of apple cider vinegar or lemon juice to brighten the flavor of the soup. I suggest starting with 1 tablespoon and adding a little more per preference 1 tsp at a time to avoid making it too sour. Stir in chopped cilantro, and adjust salt and pepper to taste. Serve with a green salad if desired. 

Note: In place of tofu you can use pre-cooked diced/sliced meat and add into the soup. 

Nutrition (per serving): 320kcal, 24g carbs, 8g fiber, 19g fat, 17g protein. 

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Let me know what you think!

Happy soup season :)

​Selva