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 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.
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
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
Keywords: curry, entree, skillet, plant-based, vegetarian, vegan, lentils, pulses
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in2insight says
This was awesome!
We loved the flavors and the ease in which it all came together.
Just for fun and extra nutrition we added some baby spinach and about 100g of tofu in small bites.
There are no left overs… 🙂
★★★★★
Megan says
Made this for dinner tonight – it was SO GOOD!!! Thanks for a delicious meal my husband (with IBS) and me (pregnant with GERD) could enjoy!
★★★★★
Em Schwartz, MS, RDN says
So glad to hear you enjoyed this recipe, Megan! Thanks for taking the time to share. I appreciate you! 🙂
Maria says
hi, I would love to try this recipe and was just curious if you’ve ever made it using a whole can of coconut milk (for 4 servings)? if so, is there a reason you prefer to use 1/2 can coconut milk plus 1/4 cup water?
Mistee says
Hi, what is the low fodmap serving size? I can’t find it anywhere. I am probably just blind lol
Thanks
Em Schwartz, MS, RDN says
Hi Mistee, The suggested serving size is one-fourth of the final recipe. Best, Emily
Georgie says
This recipe sounds great! Could this be cooked in a slow cooker? I am on a SIBO diet that requires legumes to be cooked for 4-8 hours before consumption. Thanks!
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