Dhal is such a fragrant & warming dish and easily adaptable to any type of eating plan, just switch out yoghurt for cashew cream, rice for cauliflower rice and you’ll please the whole fam dam & friends.  If you’re anything like us then you’ll also load it with fresh chilli.  

This beautiful recipe was kindly shared with us from the lovely Sarah Brittain, face behind thefodmapfreelife.com.  Sarah was diagnosed with Sjogrens Syndrome, an autoimmune disease, when she was 8 years old. So after many years of health issues and ongoing stomach problems she decided to take control and responsibility for her own health. Sarah began eating a gluten-free, then more recently a low FODMAP diet, and has since further focussed on consuming more foods closer to their natural/unprocessed state. This was a real turning point for Sarah and her health, and it further ignited her passion for cooking and creating ‘Sarah friendly’ options and sharing these and the brands & products she loves to use, with others.

2 tbsp garlic infused olive oil
2 tbsp finely chopped spring onion (green part only)
Knob of fresh ginger, finely grated
2 tsp cumin
2 tsp turmeric
1 tsp ground coriander
1 tsp garam masala
1 tsp chilli flakes, optional
2 Tbsp of water
1 can of lentils*, drained and rinsed
1 can tomatoes
1 can coconut milk


1. In a large pot on a medium heat, fry the spring onion and ginger in olive oil until soft.
2. Add in all spices and water and fry for a minute until it forms a paste
3. Add lentils, tomatoes and coconut milk and gently stir all together
4. Reduce heat to a simmer and cook for 25-30 minutes
5. Serve with brown rice, coriander and a dollop of yoghurt

*1/2 cup of canned green lentils is FODMAP friendly guidance from Monash University low FODMAP app


Sarah’s blog and Instagram page is a place where she posts about her ongoing health journey, what she eats, creates, how she moves her body and her lifestyle and she hopes to inspire others by showing how living with health issues doesn’t have to be a limit on life and eating well! 

Instagram @thefodmapfreelife