Emma Hatcher, the author of the awesome low FODMAP cookbook The FODMAP Friendly Kitchen Cookbook, has a recipe for a dahl that’s made with just three tins and some spices. It’s a lovely dahl, but as an Indian food aficionado I prefer my curries to have a lot more flavour in them so although I make this quick cook dahl with the three tins Emma suggests, I also add a lot more spices to it which, in my humble opinion, makes the dahl more complex and tastier.
I normally make my dahls with dry red lentils, but tinned green lentils work very well in this curry because they keep their shape even after they’ve been cooked which helps to add texture to the curry. Also, the beauty of using tinned lentils is that the tinning process helps to reduce their FODMAP content, so you’re much less likely to have problems digesting them. (This would be the perfect opportunity to use a flatulence joke, but I’m much classier than that. Honest.)
This quick cook dahl can easily be made in a slow cooker if you’d like a meal ready to come home to after work, simply requiring you to throw the ingredients into the slow cooker and give it a stir before leaving the house, but it only takes about half an hour to make on the stove top too so it’s a great option for dinner if you don’t want to be standing cooking for ages when you get home.
This recipe makes a lovely creamy, substantial dahl that’s well-spiced, but not hot, and is packed full of flavour. It’s the perfect quick-to-cook, comforting vegetarian curry that’s just waiting to be topped with freshly chopped coriander leaves and served to accompany soft, fluffy boiled rice and crispy shards of poppadums. My own mouth is watering just thinking about it!
1 tbsp vegetable oil
1 tbsp ground cumin
1 tbsp ground turmeric
2 tsps ground coriander
1 tsp asafoetida powder
A thumb-sized piece of fresh ginger (minced)
60g shredded green leek tips (only the green tips are low FODMAP)
1 tin of green lentils (drained and rinsed well)
400g tinned chopped tomatoes
400g tinned coconut milk
30g chopped fresh coriander
If you’re using the slow cooker then just add everything into the slow cooker, stir well and then leave to cook throughout the day before serving with freshly cooked rice.
If you’re cooking this on the hob though, put the oil in a saucepan and then add the spices and cook them for a couple of minutes to release their flavours.
Drain and rinse the lentils and add them to the pot along with the coconut milk and chopped tomatoes.
Leave to simmer for 10-15 mins until hot and cook your rice during this time.
Stir two-thirds of the chopped fresh coriander through the dahl and then serve with soft, fluffy rice and rest of the fresh coriander.