Red Lentil Turkey Sausage Soup
I am excited to share this delicious and nourishing Low FODMAP Red Lentil Turkey Sausage Soup recipe! This recipe is perfect if you’re a lentil fan following a low FODMAP diet. Packed with protein-rich lentils, flavorful turkey sausage, and various nutritious ingredients, this soup will satisfy your taste buds and support your digestive health.
Benefits of Incorporating Lentils into a Low FODMAP Diet
If you have been avoiding lentils since following a low FODMAP diet, it is still safe to incorporate the right type and amount of lentils if you have irritable bowel syndrome (IBS). Red lentils are low in FODMAPs in up to ¼ cup per meal. To learn more, read this post, Are Lentils Low FODMAP?
Lentils are a rich source of plant-based protein, fiber, and essential nutrients. And because of the protein and fiber in lentils, they help to keep you full longer, stabilize blood sugar levels, keeping you energized throughout the day.
Also, the fiber in lentils helps with digestion and supports a healthy gut. And lentils are a rich source of vitamins such as iron and folate, essential for overall well-being.
Ingredients for Lentil Soup with Turkey Sausage
- Red lentils add a rich source of protein and fiber. And they cook relatively quickly compared to other beans.
- Turkey sausage provides a flavorful and lean protein source. Check the ingredients to ensure they don’t contain any high FODMAP ingredients.
- Carrots add sweetness and vibrant color in addition to essential vitamins and minerals.
- Celery provides a refreshing crunch and texture.
- Red bell pepper contributes sweetness and a burst of color and is rich in antioxidants.
- Tomato paste gives the soup depth and richness with a concentrated tomato flavor.
- Low FODMAP chicken broth forms the soup base, providing a savory and comforting liquid. Check the label to avoid any high FODMAP ingredients.
- Cumin gives the soup warmth and earthiness.
- Paprika adds a subtle smokiness and a mild heat.
- Salt and pepper enhance the overall taste.
- Garlic-infused olive oil adds a rich and savory flavor without using garlic, which can exacerbate IBS symptoms.
- Fresh parsley is the perfect garnish to enhance the flavor and visual appeal.
These carefully selected ingredients create a delicious and satisfying low FODMAP soup!
Step-by-Step Instructions
Step One: Heat garlic-infused olive oil over medium heat in a large pot or Dutch oven. Add turkey sausage and cook until browned, breaking it apart with a spoon.
Step Two: Add diced carrot, celery, red bell pepper, and tomato paste. Cook for 5-7 minutes until vegetables are softened.
Step Three: Rinse lentils under cold water and add them to the pot. Stir in cumin, paprika, salt, and pepper.
Step Four: Pour in the low FODMAP chicken broth and bring the soup to a boil. Reduce heat to low, cover, and simmer for 20-25 minutes or until lentils are tender.
Step Five: Serve hot and garnish each bowl with fresh parsley.
Tips for Customizing Soup
While this low FODMAP Lentil Turkey Sausage Soup is already delicious, you can easily customize it to suit your needs and preferences. All the suggestions are low FODMAP options.
- If you prefer a spicier soup and spice doesn’t aggravate your symptoms, add some cayenne pepper. Up to 1 teaspoon is considered low FODMAP, but adjust to your taste buds; a little goes a long way!
- For added fiber and color, stir in baby spinach or kale leaves during the last few minutes of cooking. Raw baby spinach is low in FODMAPs, up to 1 ½ cups per meal, and a ½ cup of raw Tuscan kale.
- Garnish with fresh cilantro or basil for extra flavor if you like fresh herbs. Fresh basil and cilantro are low FODMAP in up to 1 cup per meal.
- For a creamier version, blend a portion of the cooked soup in a blender or with an immersion blender until smooth. Stir it into the pot with the unblinded portion for a luscious texture.
Serving Suggestions
- Serve the soup with a side of gluten-free bread or crackers for added texture and to complete the meal.
- Pair the soup with a fresh green salad tossed in a light vinaigrette for a refreshing, well-rounded lunch or dinner. Check out this recipe for Healthy Lemon Dijon Dressing!
Storage Instructions
Store this lentil turkey soup in an airtight container in the refrigerator for up to 5 days. To freeze, store in a freezer-safe container for up to 4-5 months.
More Low FODMAP Recipes
Lentil Turkey Sausage Soup
Ingredients
- 2 tablespoons garlic-infused olive oil or extra-virgin olive oil
- 1 cup dried red lentils rinsed and drained
- 1 pound Italian turkey sausage casings removed, low FODMAP
- 1 large carrot diced
- 1 celery stalk diced
- 1 medium red bell pepper diced
- 1 tablespoon tomato paste
- 4 cups chicken broth or stock low FODMAP such as Swanson unsalted chicken stock
- 1 teaspoon cumin
- 1 teaspoon paprika
- ½ teaspoon salt or more to taste
- ¼ teaspoon black pepper or more to taste
- 1 bunch fresh parsley chopped for garnish
Instructions
- Heat garlic-infused olive oil over medium heat in a large pot or Dutch oven. Add turkey sausage and cook until browned, breaking it apart with a spoon.
- Add diced carrot, celery, red bell pepper, and incorporate tomato paste. Cook for 5-7 minutes until vegetables are softened.
- Rinse lentils under cold water and add them to the pot. Stir in cumin, paprika, salt, and pepper.
- Pour in the low FODMAP chicken broth and bring the soup to a boil. Reduce heat to low, cover, and simmer for 20-25 minutes or until lentils are tender.
- Adjust salt and pepper as needed. Serve hot, garnished with fresh parsley. About 1 cup of soup is low FODMAP serving.
Delicious recipe