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FODMAP Friendly Three Tin Tomato, Turmeric and Coconut Dahl

This dahl is my go-to recipe for evenings when there is almost nothing in the kitchen, the shops seem too far away, and I spent too much money the weekend before. Fresh herbs and spices transform the simple ingredients and take something quite humble to the next level. Serve with steamed kale and a hefty scoop of brown rice.

Serves 4


300g brown rice

1 tbsp coconut oil

1 tbsp garlic-infused olive oil

2 tsp cumin

2 tsp turmeric

1 tsp ground coriander

1 tin (300g) green lentils, drained and rinsed

1 tin (400g) chopped tomatoes

1 tin (400ml) coconut milk

Sea salt and freshly ground black pepper

2 tbsp coriander, finely chopped

140g kale, chopped


Start by boiling your rice in a pan on a medium heat until soft but still al dente, as instructed on the packet. It should take about the same time as the dahl. Once done, drain and set aside.

To prepare the dahl, add the coconut oil and garlic oil to a large saucepan and heat for 1 minute. Next, add the spices and fry for another minute or so until nice and golden. Finally, add the drained lentils along with the tomatoes and coconut milk and cover. Cook for 20 minutes or until slightly reduced, stirring regularly and adding a small amount of water if you like a thinner consistency.

Remove from the heat, add salt and pepper to season and a handful of coriander. Serve with the rice and lightly steamed kale (cook this just before serving).

Recipe Extract from The FODMAP Friendly Kitchen by Emma Hatcher, published by Yellow Kite, £22

Photography by Malou BurgerLuke Fullalove and Emma Hatcher