Go Back
+ servings
a plate with half lentils with vegetables, half rice
Print Recipe
4.59 from 12 votes

Low FODMAP Vegetable Lentil Stew

Hearty and flavorful Low FODMAP Vegetable Lentil Stew, loaded with carrots, kale and pumpkin. A healthy and easy weeknight dinner recipe.
Prep Time10 mins
Cook Time35 mins
Total Time45 mins
Course: Dinner
Cuisine: Low Fodmap
Keyword: Lentils, stew, vegetable stew
Servings: 4 people


  • 2 cups | 180g canned lentils, washed and rinsed
  • 4 tbsp olive oil
  • 1.9 oz | 54g leek leaves, chopped
  • 7 oz | 200g tomatoes or canned tomatoes
  • 2 cups | 475ml water or low fodmap vegetable broth
  • 5.3 oz | 150g carrots, cut in chunks
  • 1/2 cup | 75g kale, chopped (big stems removed) OR collard greens
  • 7 oz | 200g japanese/kabocha pumpkin
  • 1/2 tbsp salt
  • 1 tsp cumin
  • 3.5 oz | 100g bacon, diced (optional - omit for vegan option)
  • 2 tbsp white wine vinegar
  • 4 tbsp fresh parsley, chopped


  • Heat the olive oil in a large pan or dutch oven over medium heat and sautee the leek leaves for 5 minutes or until soft.
  • Stir in tomato chunks and crush them with a spoon. Let cook for about 5 to 7 minutes.
  • Add water, carrots, kale and pumpkin and bring to a boil in maximum heat. Season with salt and cumin.
  • Cover and let simmer for 25-30 minutes, until carrots are soft.
  • Add the lentils, vinegar and bacon (optional), give the stew a gentle stir and let cook for 5 to 7 minutes more.
  • Serve with chopped parsley over white rice.


Low FODMAP safe serving
  • Canned lentils (GOS) are low FODMAP, but I advise you to stick to 1/2 cup (46g) per meal. Recipe calls for four times more, but it serves 4 people, so it's safe.
  • Leek leaves (manitol) 1.9oz | 54g. Recipe calls for the same amount.
You can safely eat 1/4 of the stew.