Herbaceous Lentils & Crispy Kale

When it comes to SIBO and the Low FODMAP diet, portion sizes are crucial. When portion sizes are surpassed or increased, especially High FODMAPs, bacteria is fed, and SIBO is encouraged to grow.

So, stick to the portions recommended by your doctor.

When I first reintroduced lentils back in my diet, I followed my protocol by keeping my lentil portion at 1/4 cup, the minimum serving size recommended by my naturopath and the Low FODMAP diet. If you’re ever unsure of how much of a food category you’re able to eat, start small, with a serving size around 1/4c, well cooked, and tune into your senses. How do you feel after eating that food category? How do you feel the next day?

Recipe

- 1/8 of a green bell pepper

- sliver of roasted pasilla pepper

- 1 tomato

- 1/4c mixed lentils

- 1 & 1/4c water

- salt & pepper to taste

- thyme (dried or fresh)

- a few sprigs of kale (I like to cook about 3 or 4)

- Parmesan cheese (if not vegan)

- 1/4 of an avocado

- chili flakes

Mince the peppers, and toss them into a small pot over olive oil. Let them sizzle and brown. Cut up the tomato into small cubes, and toss into olive oil & pepper mixture once peppers have been crackling for a few minutes. Add salt & pepper to taste. Allow the tomatoes to sizzle and cook, then add in water and lentils. Sprinkle the lentils with a few pinches of fresh or dried thyme. Allow the lentils to cook on low-medium heat for about 20 minutes. The consistency will be a little soupy - we don’t want the lentils to soak up all of the liquid or they’ll dry out and form a mushy texture.

In a separate pan, heat up a little olive oil, and toss in the cut up kale, add salt and pepper to taste. Turn the heat up, so that the kale browns and crisps, creating a texture and flavor similar to kale chips. The kale will soften when mixed in with the lentil soup, so be sure to let them get crispy.

Once the lentils and kale are done, pour the lentils into a bowl, add the kale, and garnish with shredded parmesan cheese and avocado. If you really love spice, the way I do, then feel free to toss in some dried organic chili flakes!