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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


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4.6 from 16 reviews

  • Author: Em Schwartz, MS, RDN
  • 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

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 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

  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 the flavor with salt and pepper.
  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 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