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Recipes developed by a specialist dietitian

Low FODMAP Tinned Lentil Dhal

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Tinned lentil Dhal, low GOS, IBS

Lentils and other pulses are high in galacto-oligosaccharides (GOS -a FODMAP) and not normally allowed on the low FODMAP diet. However tinned lentils in smallish amounts (1/4 of a can) are actually classed as low FODMAP. This is because GOS is water soluble so it leaches out of the lentils and into the water surrounding them. As long as the tinned lentils are well drained and rinsed then 1/4 of a can should be fine. I would serve this as a side dish for 4 with rice and another curry – see the main meals section. When I make a curry I always do a side dish and most of the time it’s a dhal. This one is easy and quick to make.

For more vegetarian and vegan ideas, have a look through my low FODMAP vegetarian recipes.

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Tinned Lentil Dhal
Author: 
Recipe type: Vegetarian Side Dish
: Low FODMAP
Serves: 4
 
A delicious, earthy accompaniment to a curry. Quick and easy to make.
Ingredients
  • 1 tablespoon vegetable oil
  • ¼ tsp asafoetida
  • 1 tsp mustard seeds
  • 1 tsp cumin seeds
  • 1 heaped tsp ground coriander
  • 1 heaped tsp grated fresh ginger
  • ½ -1 red chilli, de-seeded and finely diced
  • 400g tin of green lentils, drained and rinsed (drained weight 230g)
  • 200ml boiled water
  • Salt and pepper to season
  • Squeeze of lemon - optional
  • Chive cube- see flavour section or a small handful of finely chopped chives
  • 1 tbsp chopped coriander
  • 1 tsp garlic oil
Instructions
  1. Heat the oil in a medium pan and add the asafoetida followed by the mustard seeds, cumin seeds and ground coriander
  2. When the mustard seeds start to pop - this should only take a few seconds add the chilli and ginger and stir before adding the drained lentils
  3. Add the boiled water, season with salt and pepper and simmer for 10 minutes
  4. If you prefer a dhal with a smoother texture, use a stick blender and blitz to get the desired consistency, you may need to add a bit more water. I like it part blended so approximately ½ the lentils remain unblended.
  5. Taste it now and decide if you want to add a squeeze of lemon. The lemon will give it a fresher taste and without it will remain quite earthy.
  6. Mix the chopped chives through, drizzle on a tsp of garlic oil and top with the chopped coriander leaves.
  7. Note: be sure to limit your portion to ¼ of the finished dish and freeze any leftovers for another day.