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
- 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 cup (184 grams) drained and rinsed canned lentils
- 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)
- Kosher salt and freshly-cracked black pepper
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 the flavor with salt and pepper.
- 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 at the time of publication. Individual tolerance may vary, and low FODMAP servings may change. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
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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Rita says
Made this for dinner this evening. Quick and delicious. Only added a little salt after putting in bowl over rice. THANK YOU!
Tessa says
This looks yummy! Unfortunately I can’t have coconut milk/cream or dairy. Do you know of a substitute that might work?
Em Schwartz, MS, RDN says
Hi Tessa, Unsweetened almond milk or another plant-based milk that you tolerate could probably work. You might need to add a thickener, such as cornstarch, gluten-free flour, or arrowroot powder, or reduce the amount of milk added because it will likely not be as thick as coconut milk. -Emily
Ashley Hardingham says
Looks great, but the recipe says 'add the water'. How much water???
Em Schwartz, MS, RDN says
Hi Ashley, It says 1/4 cup water after the coconut milk in the ingredients of the recipe card. 🙂 I updated the formatting now so *hopefully* it's more clear. -Emily
Moon says
I LOVE this recipe!
Ive made it twice now for meal prep and its really really yummy and quick to throw together! I threw some spinach in the second time around to get some greens in ^_^
Great, tasty low-fod recipie!! Makes eating a low fodmap diet a little less sad haha!
Much appreciate you sharing this
Em Schwartz, MS, RDN says
Thrilled you enjoyed this recipe, Moon! I appreciate you taking the time to share. -Emily
Rosa says
I made this tonight and it was delicious and so easy to do. Definitely going to become a regular!
Can it be frozen?
Em Schwartz, MS, RDN says
Hi Rosa, thrilled you enjoyed this recipe. I have not had a chance to try freezing this yet. (I've added it to my to-do list.) It should be okay to freeze. However, I'm not 100% sure on the texture after re-thawing. -Emily
Rosa says
Hi,
I am planning to make this recipe - it looks great - would it be suitable for freezing?
Many thanks, Rosa
Marisa Payne says
So good and easy! Thank you!
Andi Herman says
Can this recipe be frozen?
Em Schwartz, MS, RDN says
Hi Andi, I haven't tried freezing this particular recipe. You could certainly try to, however, I imagine the texture might change. The coconut milk might also separate out. -Emily
Amy B. says
i haven't tried it yet, but I am a seasoned cook and I know this is a great recipe! Thank you!
Jackie says
This recipe is great, however the lime was way too much and really took away from it. I think 2 teaspoons instead of tablespoons would have made more sense. Was it by chance a typo?
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!