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 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)
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.
Green chili peppers have been tested and are low FODMAP. Chili 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. Enjoy according to your appetite.
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.
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PrintRecipe
Low FODMAP Lentil Dal
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- 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 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 lime juice (about 1 lime)
Serving Suggestion: Cooked rice
Optional Garnishes: Cilantro, lime wedges, cilantro, plain low FODMAP yogurt
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.
- Category: Main Dish
- Method: Stove
- Cuisine: Indian-inspired
Keywords: curry, entree, skillet, plant-based, vegetarian, vegan, lentils, pulses
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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