clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
A bowl of low FODMAP lentil dahl

Low FODMAP lentil dahl

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 2 reviews

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


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


  • 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


  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


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