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Low FODMAP Lentil Dal
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Low FODMAP | Recipe


  • 2 tablespoons garlic-infused olive oil
  • 1 medium common tomato, diced (about ⅔ cup)
  • 1 tablespoon finely chopped fresh ginger
  • ½ to 1 small 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 fresh lime juice (about 1 lime)
  • Sea or kosher salt

Serving Suggestion: Cooked rice



  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.
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