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    Home » Low FODMAP Recipes » Low FODMAP Lentil Dal

    Low FODMAP Lentil Dal

    Published: Oct 10, 2018 | Updated: Jul 12, 2022 by Em Schwartz, MS, RDN

    Jump to Recipe·Print Recipe
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    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!

    A hand holding a metal bowl filled with low FODMAP lentil dal and basmati rice garnished with cilantro and served with lime wedges and a dollop of coconut yogurt.

    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.

    A metal bowl filled with low FODMAP lentil dal and basmati rice garnished with cilantro and served with lime wedges and a dollop of coconut yogurt.

    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 certain ingredients that are either frequently asked about or that 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: 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. Cooked-from-scratch green or red lentils have a low FODMAP serving of ¼ cup or 23 grams. I use canned lentils because they are convenient and have the larger low FODMAP serving size of the two options.

    Why do canned lentils have less FODMAPs? FODMAPs are water-soluble, meaning they dissolve into water. During the processing and storage of canned lentils, more FODMAPs have the opportunity to dissolve out into the water-based canning liquid. Draining and rinsing canned lentils before using them helps to remove these FODMAPs.

    Shopping Tip: I’ve found the Westbrae brand of canned lentils in stores and online. Some Walmarts also carry canned lentils under their generic Organic Great Value brand. 

    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 has been confirmed to be low FODMAP by Monash University. 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.

    A metal bowl filled with low FODMAP lentil dal and basmati rice garnished with cilantro and served with lime wedges and a dollop of coconut yogurt. Limes and a skillet filled with dal in the background.

    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, 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

    • Low FODMAP Shakshuka
    • Low FODMAP Nasi Goreng
    • Loaded Low FODMAP Lentil Nachos
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    A metal bowl filled with low FODMAP lentil dal and basmati rice garnished with cilantro and served with lime wedges and a dollop of coconut yogurt.

    Low FODMAP Lentil Dal


    ★★★★★

    4.6 from 12 reviews

    • Author: Em Schwartz, MS, RDN
    • Total Time: 15 minutes
    • Yield: 4 1x
    • Diet: Low Lactose
    Print Recipe
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    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

    Scale
    • 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

    1. Heat oil in a saucepan over medium heat. Add diced tomato, ginger, and (optional) jalapeno halves. Cook 2-3 minutes, stirring occasionally.
    2. 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.
    3. If used, remove jalapeno pepper halves. Stir in lime juice, and adjust flavor with salt.
    4. 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

    Keywords: curry, entree, skillet, plant-based, vegetarian, vegan, lentils, pulses

    Did you make this recipe?

    Tag @funwithoutfodmaps on Instagram and hashtag it #funwithoutfodmaps

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    Reader Interactions

    Comments

    1. Sara says

      November 29, 2020 at 12:04 am

      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!

      ★★★★★

      Reply
    2. Jacquie says

      October 14, 2020 at 12:30 am

      This is the truest form of low fodmap dhal that I have made. Thank you! Absolute go-to recipe! And great for a crowd.

      ★★★★★

      Reply
      • Em Schwartz, MS, RDN says

        October 19, 2020 at 10:03 am

        I’m thrilled to hear you enjoyed this recipe. Thanks for taking the time to share, Jacquie!

        Reply
    3. miko says

      October 07, 2020 at 4:54 pm

      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!!!

      ★★★★★

      Reply
      • Em Schwartz, MS, RDN says

        October 09, 2020 at 6:47 am

        Thank you for taking the time to share, Miko! I’m thrilled to hear you enjoyed it. 🙂

        Reply
    4. Nicola says

      June 05, 2020 at 11:31 am

      Thoroughly enjoyed this recipe thank you for sharing !

      ★★★★★

      Reply
    5. Sharon says

      March 29, 2020 at 9:41 am

      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.

      Reply
      • Em Schwartz, MS, RDN says

        March 29, 2020 at 4:40 pm

        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.

        Reply
    6. Laura says

      March 23, 2020 at 12:56 pm

      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.

      ★★★★★

      Reply
    7. Sandy says

      January 30, 2020 at 10:32 pm

      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 😊

      Reply
      • Em Schwartz, MS, RDN says

        February 28, 2020 at 6:06 pm

        Thanks for sharing, Sandy! This is one of my favorites and I’m thrilled you enjoyed it, too!

        Reply
    8. Glen says

      July 30, 2019 at 3:40 am

      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 🙂

      ★★★

      Reply
      • Emily says

        July 31, 2019 at 6:16 pm

        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.

        Reply
    9. Joshua Velazquez says

      December 21, 2018 at 11:26 am

      Never knew about canned FODMAP’s being more tolerable.Will definitely be giving this recipe a shot as the diet is ultra boring sometimes ?.

      Reply
      • Emily says

        December 27, 2018 at 8:14 pm

        Yes! Enjoy!

        Reply
    10. Amy M says

      November 13, 2018 at 10:12 am

      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!

      ★★★★★

      Reply
      • Emily says

        November 14, 2018 at 12:48 am

        Thanks, Amy!! 🙂

        Reply
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