turkey and red lentil vegetable soup ~ sibo friendly
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Turkey and Red Lentil Vegetable Soup ~ SIBO-Friendly

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Turkey and Red Lentil Vegetable Soup is a LOW-Fodmap, SIBO-Friendly recipe and so flavorful and delicious that I eat a big bowl of this soup almost every week; sometimes twice a week. I always make a double batch so I can have extra soup stored in the freezer for busy nights or when I don’t feel like cooking.

 

The ingredients can vary, but I was following the LOW-Fodmap guidelines since I am currently on a SIBO treatment plan. A SIBO food list can be quite challenging and limited, therefore choose the vegetables that are best for you.

Onions and garlic are not allowed on the SIBO food plan, which made me wonder how I was going to get enough flavor in this soup.  I am happy to say it turned out so well I have made a batch every week and I am still looking forward to having more.

turkey and red lentil vegatable soup

Some of these vegetables that are less starchy may seem unsatisfying and less hearty but mixed in a flavorful soup they are fantastic. Plus this turkey and red lentil soup is full of nutrients as well.

 

To Make Turkey and Red Lentil Vegetable Soup You Will Need These Ingredients:

  • Ground turkey ~ preferably lean.
  • Carrots
  • Bok Choy
  • Swiss Chard
  • Red Bell Pepper
  • Fresh Parsley
  • French Green Beans ~ the thin ones
  • Tomatoes ~ canned or frozen
  • Red or Brown Lentils
  • Butternut Squash
  • Garlic Infused Oil
  • Salt
  • Thyme
  • Oregano
  • Basil
  • Yellow Zucchini
  • Fresh Ground Pepper
  • Water

If you aren’t familiar with lentils they come in several colors; green, red, yellow, brown, and black. Here are some examples of the lentils I used in this recipe:

 

 

Washington State has a National Lentil Festival and if you ever get the chance to visit there, The Palouse is absolutely beautiful and quite famous for its lentils, split peas, and garbanzo beans.

        

 

Turkey and red lentil vegetable soup

Enjoy!

 

Turkey and Red Lentil Vegetable Soup

A savory and flavorful vegetable soup with ground turkey and lentils. A healthy allergy and SIBO-friendly soup that will make you feel energized for hours.
Prep Time20 mins
Cook Time40 mins
Total Time1 hr
Course: Main Course
Cuisine: American
Keyword: allergy-friendly, dairy-free, egg-free, farm to table, gluten-free, healthy, Low FODMAP, marys busy kitchen, paleo, protein rich, sibo, soy-free, vegetable soup
Servings: 8 Servings
Calories: 277kcal
Author: Mary Krick

Ingredients

  • 1.5 pounds lean ground turkey
  • 1 tbsp Garlic Infused Oil
  • 4 Carrots – sliced
  • 3-4 Stalks Bok Choy – sliced
  • 2-3 Stalks Swiss Chard – sliced
  • 1 large Red Bell Pepper – chopped or sliced
  • 2 cups French Green Beans – the thin type cut in half or thirds.
  • 2 cups Butternut Squash – cubed
  • 1/2 cup Red or Brown Lentils
  • 4 Cans of 15oz tomatoes – pureed
  • 2 Cans of water
  • 1 1/2 tsp salt
  • 1 tbsp oregano
  • 2 tsp Basil
  • 1/2 cup Fresh Parsley – chopped
  • 1-2 Yellow Zucchini – sliced
  • Fresh ground pepper – 5 twists or desired amount 5 grinds or desired amount

Instructions

  • Directions:
  • Brown ground turkey in a large kettle.
  • Strain and return to kettle. Add oil to pan and all cut up vegetables. Saute for about 5 minutes.
  • Add spices and pureed tomatoes and water. Stir to combine well.
  • Bring soup to a boil then simmer for 30-40 minutes or until all vegetables and lentils are cooked and tender.

Nutrition

Serving: 1Serving | Calories: 277kcal | Carbohydrates: 29g | Protein: 34g | Fat: 5g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 53mg | Sodium: 846mg | Potassium: 1831mg | Fiber: 11g | Sugar: 10g | Vitamin A: 28209IU | Vitamin C: 213mg | Calcium: 461mg | Iron: 6mg

I thought I would share this book that I am currently reading. It is an excellent resource for a wide variety of tummy issues, The Bloated Belly Whisperer.

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