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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


  • 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 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)
  • Salt

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 flavor with salt.
  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. 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