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 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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William says
Don’t use so much lime. It completely ruined it.