Here's a hearty and delicious lentil and vegetable soup for this week's meal plan:
2 Tbsp olive oil
1⁄4 tsp Asafoetida Powder:
3-4 carrots (1/2 lb)
2 celery stalk
2 cup lentils canned, rinsed and drained well
1 tsp cumin
1 tsp oregano
1⁄4 tsp cayenne pepper
Freshly ground black pepper
1 can petite diced tomatoes
4 tbsp low FODMAP stock powder:
1⁄2 tsp salt
4 cup hot water
1.Heat olive oil in a pot. Slice the celery and peel and slice the carrots. Add the celery and carrots to the pot and sauté for about 5 minutes.
2.Wash and drain lentils and add it to the pot along with the diced tomatoes (with juices), cumin, oregano, asafoedida powder, cayenne pepper, and some freshly cracked pepper (10-15 cranks of a pepper mill). Finally, add the vegetable broth (stock and water), and stir to combine.
3.Increase the heat to medium high and allow the pot to come up to a boil. Once it reaches a boil, turn the heat down to low, place a lid on top, and let it simmer for 10 minutes.
4.Taste the soup and add salt as needed (I added 1/2 tsp). Serve hot.
Note: If you'd like to add more protein, you can add diced chicken breast.