Low FODMAP Lentils

Urad Dal

Ingredients:

1 cup urad dal, drained and rinsed (can substitute red lentils)

3/4 tsp salt

3/4 tsp tumeric powder

1 inch of grated fresh ginger

1 T oil or ghee

1/8-1/4 tsp red chili (depending on spice level)

3/4 tsp garam masala (Indian spice blend) 

1/4 cup chopped cilantro

Place rinsed lentils, salt, tumeric, ginger, and enough water to cover by ~1 inch into a medium pot.  Stir well and bring to boil over high heat.  Once boiling, reduce heat and simmer, stirring occasionally until lentils are soft but still retain a little bit of a bite.  Add water as needed.  You don't want the dal to get too thick.

While lentils are cooking, warm oil in a saucepan.  Add chiles and garam masala and saute for 30 seconds.  When lentils are finished cooking, add spice mixture and stir well.  Garnish with cilantro.

Serve with Green Beans and Potatoes (Aloo Beans), basmati rice, and lactose-free plain yogurt. Be sure to keep the serving size to 1/2 cup of the dal to keep it low FODMAP.