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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
  • Prep Time: 5 mins
  • Cook Time: 10 mins
  • Total Time: 15 minutes
  • Yield: 4 1x

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. It’s completely plant-based and takes less than 15 minutes.


Scale

Ingredients

  • 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

Serving Suggestion:

Optional Garnishes:

  • Cilantro
  • Lime wedges
  • Red pepper flakes, optional
  • Coconut yogurt 

Instructions

  1. Heat olive oil in a saucepan over medium heat. Add diced tomatoes, ginger, and jalapeno halves and 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. Remove jalapeno pepper halves, stir in lime juice, and season to taste with salt. Serve warm over basmati rice with optional garnishes.

Notes

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