Low FODMAP lentil dahl

Low FODMAP lentil dahl

I had Indian dahl on my recipe to do list for a long time already. When I received a message from a reader a while back with a request for lentil dahl, I knew it was time to get started with this recipe. I made low FODMAP lentil dahl!

What is dahl?

Dahl is an Indian dish made with legumes. In most variants, lentils, peas or beans are cooked together to form a kind of soup.

Dahl literally means split. This refers to the legume that splits open. Rice or naan is often served with the dahl.

Low FODMAP lentil dahl in a bowl

How to make low FODMAP lentil dahl

The lentils

Lentil dahl is usually made with dried red or green lentils. Unfortunately, dried lentils are very limited low FODMAP. A portion of 23 grams is low FODMAP and at 46 grams they already contain an average amount of galactans.

That’s why I chose to use canned lentils (even though that’s not what you should make lentil dahl with). These are low FODMAP up to 46 grams per serving.

When lentils are canned, they sit in water and some of the FODMAPs leak from the lentils into the water. As a result, canned lentils are lower in FODMAPs.

It is important that you rinse the canned lentils well and drain them before using them.

Lentil dahl with rice

Making the dahl

To make a tasty dahl, I supplemented the lentils with diced tomatoes and coconut milk. Tomato cubes contain an average amount of fructose in portions of 115 grams or more. That’s why I use 400 grams of diced tomatoes for 4 people.

Coconut milk is also limited low FODMAP. This contains an average amount of sorbitol in a serving of 120 grams or more. That’s why I use 200 grams of coconut milk for 4 people.

The dish also consists of herbs. I use:

  • Fresh ginger
  • A red pepper
  • Cumin
  • Turmeric
  • Garam masala (make sure no high FODMAP ingredients have been added)
  • Salt
  • Spring onion
  • Coriander: if you don’t like this, you can also replace it with parsley.

The result is a super tasty dish. It is very easy to make and also very low budget.

You can easily make a larger portion of it and freeze a portion. I always make a green salad to go with it. Because I think that the dahl contains too little vegetables if you only count the diced tomatoes. 

You can also choose to add some extra vegetables to the dahl itself. Such as bell pepper or carrot. 

Low FODMAP lentil dahl in a bowl with a spoon in it
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A bowl of low FODMAP lentil dahl

Low FODMAP lentil dahl


  • Author: Karlijn
  • Total Time: 30 min
  • Servings: 4 servings 1x
  • Diet: Vegan

Description

A recipe for lentil dahl! An Indian dish with a delicious rich flavour. Easy to make. Vegan and gluten-free.


Ingredients

Scale
  • 1 red pepper, seeds removed
  • 200 g (7 oz) canned lentils
  • 1 tbsp ginger, grated
  • 1 tsp cumin
  • 1 tsp turmeric
  • 1 tsp garam masala (make sure no high FODMAP ingredients are added)
  • 1/2 tsp salt
  • 1 can diced tomatoes (400 g/ 14.1 oz)
  • 1 carton of coconut milk (200 ml/ 7 oz)
  • 4 stalks of spring onions, the green part.
  • Optional: a handful of fresh coriander
  • 320 g (11.3 oz) brown rice or basmati rice

Instructions

  1. Drain the lentils and rinse them well.
  2. Remove the seeds from the red pepper and cut into small pieces. Cut the spring onions into rings.
  3. Heat some oil in a pan and fry the red pepper for a few minutes. Then add the grated ginger, cumin, turmeric, garam masala and salt and stir everything together.
  4. Add the lentils, diced tomatoes and coconut milk. Stir everything well, bring to a boil and turn the heat to low. Let it simmer for about 20 minutes.
  5. Towards the end of the cooking time, add 3/4 of the spring onion and stir through the dahl. Reserve the rest for garnish.
  6. Cook the rice according to the directions on the package.
  7. Serve the dahl with the rice, spring onions and fresh coriander. To get enough vegetables, I also like to make a large green salad to eat next to this dish.
  • Prep Time: 5 min
  • Cook Time: 25 min
  • Category: Dinner
  • Method: Cooking
  • Cuisine: Indian

Nutrition

  • Serving Size: 1 serving with brown rice
  • Calories: 442
  • Fat: 11
  • Carbohydrates: 70
  • Fiber: 8
  • Protein: 12

Keywords: vegan lentil dahl, low FODMAP lentil dahl, gluten-free lentil dahl, lactose-free lentil dahl

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Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen. 

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3 Comments

  • Cindy says:

    This is delicious! I worked for one of the best vegetarians restaurants in the country and this is better than theirs. I might try adding a little lime juice to it but it might be better just as it is. You can stir in a little non dairy yogurt if you like. I added some coconut yogurt.

    • Karlijn says:

      Wow that is really nice to hear, thank you so much. Some non dairy yoghurt with it is great indeed, a very good suggestion

  • Fiona says:

    A great flavour and easy to make. Obviously it will be made often. Thank you.

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