One-Pot FODMAP-Friendly Dahl Recipe

A low FODMAP diet can feel extremely restrictive and challenging, as it eliminates many foods that seem unrelated to one another. Onions and garlic, staple foods that are typically the base of dairy-free soups, stews and one-pot meals, are not allowed – which can lead to very bland food if you’re not careful!

Fortunately, there are a number of low FODMAP flavour enhancers you can include in your food to make it tasty and enjoyable. This easy FODMAP-friendly dahl recipe includes multiple low FODMAP ingredients that really amp up flavour, as well as foods that support digestive health such as dark leafy greens (spinach), coconut milk, lentils, and anti-inflammatory spices.

This recipe was a huge hit in my cooking class for the Culinary Nutrition Expert Program and I’m sure you’re going to love it, too!

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Low FODMAP Spinach and Lentil Dahl with Quinoa

  • Author: Ashley Proulx
  • Total Time: 45 mins
  • Yield: 4 servings 1x


An easy meal full of low FODMAP flavours.


  • 1/2 cup dry quinoa
  • 2 Tbsp garlic-infused oil
  • 1/2 cup leeks (only dark green tops), finely chopped
  • 1 Tbsp curry powder (make sure to check for no onions and garlic)
  • 1 tsp cumin
  • 1/4 tsp turmeric
  • 1/2 tsp black mustard seeds
  • 1/4 tsp cayenne
  • 1/4 tsp asafoetida (optional)
  • 1 Tbsp finely chopped ginger
  • 1 cup chopped tomatoes
  • 2 cups cooked lentils (rinse and drain well if using canned)
  • 1 cup coconut milk
  • 1/2 cup water
  • 2 cups baby spinach
  • 1/2 lime
  • Salt and pepper, to taste
  • Optional Toppings: cilantro, lime wedges, ghee


  1. Rinse quinoa under a mesh sieve for about 2–3 minutes.
  2. Bring 1/2 cup water to boil and add in the rinsed quinoa. Bring back to a boil then turn the heat down to a simmer, covering and cooking for 12-15 minutes or until fluffy.
  3. Heat a large pot over medium heat. Add garlic-infused oil to the pan along with the leeks stirring for 1–2 minutes.
  4. Sprinkle in all the spices, stirring until fragrant (usually 1 minute or so).
  5. Add tomatoes and lentils; stir to coat. Pour in the coconut milk and water, then bring the dahl to a low boil.
  6. Cover the pot, lower the heat and simmer for 12 minutes. Open the lid and add in your spinach. Cook for another 3 minutes.
  7. Once it is finished add in a squeeze of lime along with salt and pepper.
  8. Serve with the cooked quinoa. Top with cilantro, extra lime and ghee, if using.
  • Prep Time: 15 mins
  • Cook Time: 30 mins
  • Category: Main


One Pot FODMAP-Friendly Dahl Recipe

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