Spinach, Pumpkin & Lentil Dhal
Servings: 4 servings
Ingredients
For the homemade low-FODMAP curry powder
- 1 tsp ground turmeric
- ¼ tsp cayenne pepper
- 1 tsp ground cumin
- 1 tsp ground ginger
- ¼ tsp English mustard powder
- pinch cardonam (optional) no more than 1/4 tsp
For the rest
- 1 tbsp garlic infused olive oil goo
- fresh leaf spinach 200g
- 184 g canned lentils drained and rinsed
- 500 ml low-FODMAP plant-milk I used coconut
- 500 g pumpkin peeled and sliced (circa 1.5-2 inch slices)
- Wild rice circa 400g cooked (I mix red and black with brown)
Instructions
- Cook the rice as per manufacturers instructions
- Heat the goo in a large pan. Add the low-FODMAP curry powder and mix into a paste
- Stir in the lentils
- Add the plant-milk, place the lid on the pan and bring to a boil
- Add the pumpkin, lower to a simmer and cook until tender (circa 6-8 minutes)
- Add the fresh spinach leaves and stir until they begin wilting
- Serve immediately on a bed of wild rice
- Enjoy!
Notes
*Canned lentils are lower in FODMAPs because some of the oligos ‘leach’ out into the canned water and are then removed when they are drained and rinsed.
*The low-FODMAP allowance for lentils is 46g. This serves 4, hence I've used 184g lentils. If you're in phase two or not following a low-FODMAP diet you can up your lentils and use a whole can (265g)
The personal allowance for coconut milk is 125ml.
Please Note: Due to the quantity of lentils and coconut milk do not exceed one portion of this if in phase one of the low-FODMAP diet.