Yes, you can have lentils on the low FODMAP diet … with a few considerations. Let me show you how with this flavorful, Indian-inspired Low FODMAP Lentil Dal. This plant-based meal takes less than 15 minutes to make!
What is dal?
Dal means pulse (or lentil) in Hindi. It also refers to a yummy spice-filled Indian lentil curry or soup.
Although delicious, many dal recipes include larger amounts of legumes, onion, and garlic. These ingredients are higher in FODMAPs and may contribute to symptoms for those of us living with IBS.
For this inspired recipe, I used low FODMAP swaps like garlic-infused oil and canned lentils, while adding lots of FODMAP-friendly spices reminiscent of traditional dal.
This easy plant-based meal uses 10 main ingredients (the jalapeño is optional) and can be ready in 15 minutes.
Shopping list
For this low FODMAP lentil dal, add these ingredients to your shopping list:
- Garlic-infused oil - 2 tablespoons
- Common tomato - 1 medium, diced (about ⅔ cup)
- Fresh ginger - 1 tablespoon finely chopped
- Optional: Jalapeño - ½ to 1 small pepper
- Canned lentils - 1 (15-ounce) can
- Canned coconut milk - ½ cup
- Ground turmeric - 1 teaspoon
- Garam masala - ¾ teaspoon
- Ground cumin - ½ teaspoon
- Ground coriander - ½ teaspoon
- Lime juice - 2 tablespoons (about 1 lime)
Serving Suggestion: Cooked rice
Optional Garnishes: Cilantro, lime wedges, plain low FODMAP yogurt, red pepper flakes
Low FODMAP notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Canned Lentils: Both canned and cooked-from-dry lentils can be included in specific portions on the low FODMAP diet. The low FODMAP serving for canned lentils is ¼ cup (46 grams). Larger portions contain moderate to high levels of GOS.
(2024 Update: Monash reduced the everyday serving size for canned lentils from ½ cup to ¼ cup, but the gram measurement remains 46 grams.)
A drained and rinsed 15-ounce can of lentils typically yields about 250 grams (just under 5.5 servings) from WestBrae Naturals and approximately 210 grams (just over 4.5 servings) from Great Value Organic (Walmart). Actual yields may vary slightly between brands and cans.
Cooked-from-scratch green or red lentils also have smaller low FODMAP servings. For the most up-to-date servings, please refer to the Monash FODMAP App.
I use canned lentils because they are convenient and have the larger low FODMAP serving size of the two options.
Why Canned Lentils Have Fewer FODMAPs: FODMAPs are water-soluble and dissolve into the canning liquid during processing. Draining and rinsing canned lentils removes additional FODMAPs.
Canned coconut milk: A low FODMAP serving for canned coconut milk is ¼ cup or 60 grams. Larger servings contain higher amounts of sorbitol.
Garam masala is a common Indian spice blend typically including peppercorns, cloves, cinnamon, cumin, etc. Many store-bought options appear low FODMAP by ingredients, however, always double-check ingredients. Avoid any containing high FODMAP ingredients like onion or garlic powder. Or, consider making your own.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that Monash University has confirmed to be low FODMAP. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Jalapeños are low FODMAP in servings of 1 small pepper (or 29 grams). Larger servings contain higher levels of the FODMAP group, excess fructose. Chili also peppers contain capsaicin which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.
Common tomatoes (fresh) are a FODMAP-free food. 3/2022 Update: Monash University retested common tomatoes and found them to contain FODMAPs. A low FODMAP serving of common tomatoes is now considered to be ½ a tomato or 65 grams. Larger servings contain higher levels of excess fructose.
Instructions
To make this low FODMAP lentil dal, simply:
Step 1: Heat oil in a saucepan over medium heat. Add diced tomato, ginger, and (optional) jalapeno halves. Cook 2-3 minutes, stirring occasionally.
Step 2: Add canned lentils, coconut milk, ¼ cup water, turmeric, garam masala, cumin, and coriander. Stir to mix. Bring mixture to a brief boil. Reduce heat to low, cover, and let simmer for at least 5 minutes, stirring occasionally.
Step 3: If used, remove jalapeno pepper halves. Stir in lime juice, and adjust flavor with salt.
Serve dal warm over rice and topped with optional garnishes, like more lime juice, cilantro, or a dollop of low FODMAP yogurt.
Sides
Serve over cooked rice. Basmati is more traditional. However, white, brown, and red rice are all low FODMAP options. To save time, I like to use frozen Steamfresh Birdseye Brown Rice.
Add a dollop of low FODMAP yogurt. Plain lactose-free yogurt and plain coconut yogurt are low FODMAP options.
Similar recipes
PrintRecipe
Low FODMAP Lentil Dal
- Total Time: 15 minutes
- Yield: 4 1x
- Diet: Low Lactose
Description
Yes, you can have lentils on the low FODMAP diet … with a few considerations. Let me show you how with this flavorful, Indian-inspired Low FODMAP Lentil Dal. This plant-based dish takes less than 15 minutes.
Ingredients
- 2 tablespoons garlic-infused olive oil
- 1 medium common tomato, diced (about ⅔ cup)
- 1 tablespoon finely chopped fresh ginger
- ½ to 1 small jalapeno pepper, sliced in half (optional)
- 1 (15-ounce) can lentils, drained and rinsed
- ½ cup full-fat canned coconut milk
- ¼ cup water
- 1 teaspoon ground turmeric
- ¾ teaspoon garam masala
- ½ teaspoon ground cumin
- ½ teaspoon ground coriander
- 2 tablespoons fresh lime juice (about 1 lime)
- Sea or kosher salt
Serving Suggestion: Cooked rice
Optional Garnishes: Cilantro, lime wedges, plain low FODMAP yogurt, red pepper flakes
Instructions
- Heat oil in a saucepan over medium heat. Add diced tomato, ginger, and (optional) jalapeno halves. Cook 2-3 minutes, stirring occasionally.
- Add canned lentils, coconut milk, water, turmeric, garam masala, cumin, and coriander. Stir to mix. Bring mixture to a brief boil. Reduce heat to low, cover, and let simmer for at least 5 minutes, stirring occasionally.
- If used, remove jalapeno pepper halves. Stir in lime juice, and adjust flavor with salt.
- Serve dal warm over rice and topped with optional garnishes.
Notes
Low FODMAP serving: One serving of this recipe uses low FODMAP amounts of ingredients. For more information about specific ingredients, please refer to the blog post or the Monash FODMAP app.
Low FODMAP yogurt. Plain lactose-free yogurt and plain coconut yogurt are low FODMAP options.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Category: Main Dish
- Method: Stove
- Cuisine: Indian-inspired
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Soozcat says
Absolutely delicious! I did make one addition to the recipe that you might want to consider if you live near an Asian grocery; I threw in four or five fresh curry leaves along with the ginger/tomato/jalapeno at the outset of the recipe. They're so fragrant and their taste meshes well with the other spices, plus curry leaves are low FODMAP.
Niece, who is fighting a case of SIBO and usually doesn't feel hungry, loved it and wants me to double the recipe next time so we have leftovers to eat later. It was a winner.
Em Schwartz, MS, RDN says
I love the addition of curry leaves - such a great idea for those who have access to them! Thanks for sharing, Soozcat!
Andy Teague says
Kind of bland. I like lentils, I like curries, I like spices, but this one needed a little extra flavor in my opinion. It has potential, but I think I'll add more red pepper next time, and maybe double the other spices.
One thing I don't add to my recipes is salt, but this one really benefited (flavor-wise) from a bit of salt.
Bri says
I loved the seasonings balance but did add salt and pepper to taste. I also added some sweet potato and mashed it into the dal to make the low Fodmap serving size a bit larger! Served alongside palak tofu and rice and it felt so good to get out of my low fodmap food rut!
Em Schwartz, MS, RDN says
Thanks for sharing, Bri! Love the sweet potato addition. Best, -Em
Sam says
Is there a substitute for the canned coconut milk?
Em Schwartz, MS, RDN says
Hi Sam, I haven't used a substitute, but you could try a different low FODMAP milk like almond milk or lactose-free cow's milk. They won't have the same fat content. So, the flavor and texture of the dish will likely be different. Best, -Em
LK says
Are yellow mung dal beans low Fodmap too? I cannot find an answer. I prefer dry beans and not canned beans for the most part. However I properly soak and prepare them, even lentils that are not normally soaked.
Em Schwartz, MS, RDN says
Hi LK, To my knowledge, yellow mung beans have not yet been tested for FODMAPs. For untested foods, it's recommended to test a small serving when your symptoms are well controlled. Best, -Em
Sara says
This has become a staple in our household; I’m so glad I don’t have to give up Indian food on low FODMAP! I used a little tomato paste instead of tomato (it’s what I had on hand) and scaled back the lime juice. It turned out great!
Jacquie says
This is the truest form of low fodmap dhal that I have made. Thank you! Absolute go-to recipe! And great for a crowd.
Em Schwartz, MS, RDN says
I'm thrilled to hear you enjoyed this recipe. Thanks for taking the time to share, Jacquie!
miko says
Thank you for sharing this... I made it last night, and it's my new favorite lentil recipe! 🙂 I added some greens of green onions in with the ginger and other ingredients. I topped with mint (that's what I could find at the store), pumpkin seeds, and sunflower seeds... served over a mix of white/brown rice. It was so comforting, JUST what I needed... This will definitely be in my regular rotation of home cooked meals. Thanks again!!!
Em Schwartz, MS, RDN says
Thank you for taking the time to share, Miko! I'm thrilled to hear you enjoyed it. 🙂
Nicola says
Thoroughly enjoyed this recipe thank you for sharing !
Sharon says
Your recipe looks absolutely delicious. I'm searching for an answer that perhaps you could shed light on. My young adult autistic son recently recovered from the H1N1 virus which caused massive inflammation in his gut. I am currently following the FODMAP elimination diet. Our biggest problem in dealing with a lot of pain due to constipation. I'm looking for ways to get fiber into his diet.
Currently, canned lentils are almost impossible to find. Isn't there some way to cook green/brown lentils and drain the liquid to achieve the same results as canned lentils? I'm trying to figure out where the magic is in a company cooking and canning beans and me cooking and draining the beans. Maybe it takes a few days for the FODMAPS to be released into the liquids that they sit in, in the can? Thanks for your input.
Em Schwartz, MS, RDN says
You're correct, Sharon. FODMAPs are water-soluble, meaning they leach, or "dissolve" into water. During the processing and storage of canned lentils, FODMAPs have more time to dissolve out into the water-based canning liquid. Rinsing the lentils before using further helps to remove these FODMAPs.
With that said, Monash University has tested both canned and cooked-from-dry lentils, and both can be included on the low FODMAP diet in certain serving sizes. The low FODMAP serving for canned lentils is a ½ cup or 46 grams, whereas the low FODMAP serving for cooked-from-dry green lentils is smaller at 1/4 cup or 23 grams. Using the low FODMAP serving size, up to 1 cup cooked-from-dry green lentils could be substituted into this recipe.
Laura says
We really enjoyed this (and several other recipes from your site)! This was simple to prepare, smelled and looked lovely, and didn't aggravate my IBS. Win all around. Thanks for sharing.
Sandy says
Delicious 😋! Just started eating vegan and am now attempting the Low FODMAP elimination diet for IBS. I am excited to try more of your recipes.
Thank you so much Emily 😊
Em Schwartz, MS, RDN says
Thanks for sharing, Sandy! This is one of my favorites and I'm thrilled you enjoyed it, too!
Glen says
Aw I found this one a bit bland 🙁 I think the tablespoon of turmeric maybe overpowered the other spices. Was nice and easy though so thank you 🙂
Emily says
Hi Glen, I guess that's the beauty of food (and recipe development) - we all have different taste preferences. To clarify, this recipe calls for 1 teaspoon of turmeric, not 1 tablespoon. So, I would recommend trying that next time. 🙂 In general, spices are low FODMAP. So, you're welcome to add more (or less) of the other spices listed in the recipe to make it more to your liking.
Joshua Velazquez says
Never knew about canned FODMAP's being more tolerable.Will definitely be giving this recipe a shot as the diet is ultra boring sometimes ?.
Emily says
Yes! Enjoy!
Amy M says
This is so yummy! I love finding recipes that are both low in FODMAPs and delicious for FODMAP eaters too and this is definitely on my list now!
Emily says
Thanks, Amy!! 🙂