Low Fodmap Lentil Soup
Prep Time: 10 mins
Cook Time: 45 mins
Total Time: 55 mins
Serves: 4
Ingredients:
4 strips Bacon
1 lb. Chicken Thighs
2 Carrots
1 Crookneck Squash
2 Tbsp Leek Leaves
1 tsp dried Tarragon
½ cup Green Lentils
¼ cup Heavy Cream
3 cups Bone Broth (Sub: 3 tsp Fody Chicken Soup Base + 3 scoops Vital Proteins Collagen Gelatin + 3 cups Water)
6 cups Water
1 tsp Butter
2 ¼ tsp Salt
Fresh Cracked Pepper
Garnish:
1 small handful fresh Dill (Sub: Parsley)
Parmesan (optional)
Soup Crutons:
2 End Slices of Bread
2 tsp Butter
Instructions:
Prep. Start by peeling the carrots and cut them into a small dice. Then cut the squash into a large dice. For more specific instructions on how to do that, check out the video ;) Next slice a few outer leek leaves into small ribbons, and finely chop a handful of fresh dill and set aside for the garnish. To prep the meat, slice the bacon into half inch pieces. Then cut the chicken into one inch chunks.
Fry Bacon. Heat a large dutch oven or saucepot over medium high heat. Add a teaspoon of butter to the pot and once it starts to simmer, add the bacon. Using a wooden spoon separate the bacon and spread out along the bottom of the pan so it can cook evenly and cook for about 5 minutes until the bacon has started to crisp up and darken in color.
Fry Veg. Once it's about halfway cooked, push the bacon to the side and add the carrots and half a teaspoon of salt to the pot. Fry for about five minutes stirring occasionally until the carrots have lightened in color and start to turn a light golden brown. Once the carrots are cooked, push them aside and add the squash and another half teaspoon of salt and cook for 2-3 minutes. Once the squash has a little color, add the leek. Once the leek starts to deepen in color and become fragrant, mix everything together and cook for a minute or so before punching everything to the side and adding the chicken.
Add Chicken. Add the chicken, a teaspoon of salt, and a teaspoon of tarragon to the pot and cook for about five minutes, stirring occasionally until the chicken has a little color on the outside - we’re not trying to cook the chicken all the way through.
Add Liquid and Lentils. Add three cups of broth and six cups of water to the pot and use a wooden spoon to loosen the fond at the bottom of the pot. Then add half a cup of lentils and stir. Bring up to a strong simmer, then cover and reduce heat to low and cook for 15 minutes.
If not using bone broth: If you don’t have any homemade low fodmap bone broth on hand, you can combine one teaspoon of Fody Chicken Soup Base and scoop of Vital Proteins Collagen Gelatin per cup of water to substitute for the 3 cups of both in the recipe.
Add Finishing Touches. After 15 minutes, check to see if the lentils are cooked through. Once they are, turn off the flame and add a quarter cup of heavy cream and the fresh dill, then stir everything together.
Make Soup Croutons. While all the flavors of the soup are coming together, you can choose to go the extra mile and make soup croutons for garnish. To do this, cut the end pieces of bread into one inch cubes and place on a hot cast iron or stainless steel pan with a teaspoon of butter and cover with a lid so they can fry/steam for 2-3 minutes. When they are a deep golden brown, flip the pieces over and add another teaspoon of butter and cover and cook for another 2-3 minutes until brown and crispy.
Taste for salt. I ended up adding a quarter teaspoon of salt to this pot of soup, which made the dish pop.
Serve. Dish up with a few soup croutons and an optional sprinkling of parmesan cheese.
Enjoy!
NOTES:
Mix it up! Try this method of soup making with different herbs, different meats, different spices, and even try substituting potato or pasta for the lentils to come up with something new and delicious that you and your family will love!
Thank you guys so much for trying this recipe! I’d love to know what you think. Let me know in the comments! Don't forget to tag me if you post a pic, I love to see your cooking!!
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