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. It’s completely plant-based and takes less than 15 minutes.
- 2 Tbsp. garlic-infused olive oil
- 2 Roma tomatoes, diced
- 1 Tbsp. finely chopped ginger
- ½ to 1 jalapeno pepper, sliced in half (optional)
- 1 (15 oz.) can lentils, drained and rinsed
- ½ cup canned coconut milk
- ¼ cup water
- 1 tsp. ground turmeric
- ¾ tsp. garam masala
- ½ tsp. ground cumin
- ½ tsp. ground coriander
- 1 lime, juice of
- Salt, to taste
- Cooked basmati rice
- Lime wedges
- Red pepper flakes, optional
- Coconut yogurt
- Heat olive oil in a saucepan over medium heat. Add diced tomatoes, ginger, and jalapeno halves and 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. Remove jalapeno pepper halves, stir in lime juice, and season to taste with salt. Serve warm over basmati rice with optional garnishes.
Jalapeno Pepper: Seeds can be removed from jalapeno halves prior to cooking to decrease spice level. IBS Note: Green chiles (like jalapenos) are considered low FODMAP. However, chiles contain capsaicin which gives them their spicy flavor. This can be a non-FODMAP IBS trigger for some.
Canned Lentils: A low FODMAP serving of canned lentils (drained and rinsed) is a ½ cup or 46 grams.
Canned Coconut Milk: A low FODMAP serving of canned coconut milk is a ¼ cup or 60 grams.
Coconut Yogurt: I really like CoYo Natural Unsweetened Coconut Yogurt. According to Monash University, a low FODMAP serving of generic coconut yogurt is 1 tub or 125 grams. As CoYo is really thick (and not officially tested), I suggest starting with small amounts (like 1 Tbsp.) and increasing based on tolerance.
- Category: Main Dish
- Method: Stove
- Cuisine: Indian
Keywords: curry, entree, skillet, plant-based, vegetarian, vegan, lentils, pulses