Low FODMAP Nepalese Dal Bhat Recipe 🇳🇵

mustard oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil provides a healthier fat profile.

potatoes

🥗Healthier: sweet potatoes

💰Cheaper: yams

Sweet potatoes add more nutrients and fiber.

lentils

🥗Healthier: split peas

💰Cheaper: dried beans

Split peas are nutritious and cheaper.

green chilies

🥗Healthier: jalapeños

💰Cheaper: bell peppers

Jalapeños add heat with fewer calories.

Chop the dark green half of the spring onion and keep the light bits in water to regrow.

Grind mustard seeds, cardamom, turmeric, cumin seeds, coriander seeds, and peppercorns.

In a large pot, add vegetable oil and a handful of spring onion greens; heat until fragrant.

Add the ground spices to the pot and fry for a couple of minutes until fragrant.

Add 3 cloves and chopped tomatoes to the pot, along with minced root ginger; cook for a few minutes.

Add 1/2 cup of washed red lentils to the pot, which will yield about six low FODMAP portions.

Add vegan margarine to the lentils for flavor.

Pour in water and add a pinch of salt; let it simmer.

In a separate pan, heat oil and add spring onion greens along with garam masala and turmeric for the curry vegetables.

Add finely chopped parsnips and carrots to the pan and cook them down, adding water if they start to catch.

After about 15 minutes, when the lentils are cooked, add chopped coriander and wilt down some kale.

Serve the dal with rice, curried vegetables, and coconut yogurt, alongside sauerkraut.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens