Low-Calorie/ Lunch/ Recipes

Easy Low FODMAP Vegan Spinach Dhal


Easy Low FODMAP Vegan Spinach Dhal

This Easy Low FODMAP Vegan Spinach Dhal is suitable for all types of diets. Vegan, FODMAP, gluten-free, Keto, you name it.

I know what it’s like to struggle with IBS, and being put on the FODMAP diet. It SuX.
So I decided to create a recipe that can help my FODMAP diet readers out there.

A portion of this brightens up a grey cold day. Leafy greens are one of the most nutrient-dense foods. I try to have some every day as they are loaded with so many vitamins and minerals.

This is a great healthy lunch box dish, just make sure to use airtight containers. Also, it’s good frozen where it will last for 3 or so months. For some reason, this dish often tastes better as leftovers heated up. Maybe the spices blend and mature when left for longer to mingle?

I like to serve this Dal with rice, for a complete meal. I also sometimes eat it as a soup…Cos why not. 😀
Another option is to blend the whole thing. You can smooth soup/sauce.


Easy Low FODMAP Vegan Spinach Dhal

Do you like Indian Food?

I most certainly do, and my blog is full of Indian-inspired recipes!
What’s your favorite Indian food?

Do let me know how you found this Easy Low FODMAP Vegan Spinach Dhal if you try it though! And if there was anything you tried or something that worked better…Do drop me a comment below, or you can find me/message me directly on Instagram, Pinterest, YouTube, or Facebook! I love seeing what my lovely readers think of my recipes!

More Vegan Recipes:

1. Buddha Bowl With Miso Dressing
2. Superfood Buddha Vegetable Bowl
3. Easy Healthy Sweet Potato & Almond Goodness Bowl

Easy Low FODMAP Vegan Spinach Dhal

Easy low FODMAP Vegan Spinach Dhal

This Easy Low FODMAP Vegan Spinach Dhal is suitable for all types of diets. Vegan, FODMAP, gluten-free, Keto, you name it.
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Appetizer, Main Course
Cuisine Indian
Servings 2
Calories 177 kcal


  • 2 cups/450g chopped spinach leaves
  • 6 tablespoons of cooked mashed potatoes roughly around 1 large potato
  • 2 green chilies chopped
  • 1 dried red chili or 1 tsp of chili flakes
  • 1/2 teaspoon ginger peeled and minced
  • 2 tablespoons peanuts optional
  • 1/4 teaspoon garam masala powder
  • 1/2 tsp of turmeric
  • 1/2 tsp cumin seeds
  • 1 tablespoon oil
  • Salt to taste


  • Heat oil in a pan. Toast cumin seeds. Add. Next, add crushed ginger and saute. Now add slit green chilies and dried red chili. Saute well. Add the turmeric.
  • Now add peanuts. Peanuts are optional but I recommend. They especially provide a nice crunch to otherwise smooth dal. Saute very well for 2 minutes
  • Next, add chopped spinach leaves and saute well for 3-4 minutes. The spinach leaves should wilt and shrink well. If you especially want a very smooth dal suitable for toddlers you can also puree the spinach and use.
  • Once the spinach leaves are well cooked add the mashed potato and 1 cup/244ml broth/water. Season with salt. Cook in medium heat for 5-7 minutes.
  • Finally, add 1/4 teaspoon garam masala powder and mix. Simmer for 2 minutes.
  • Serve with rice.


Feel free to add lentils to make traditional dhal, but I decided to keep this one extra 'Spinagy'
The dhal will keep well in the fridge for up to 4 days!


Serving: 1servingFiber: 5.4gCalories: 177kcalFat: 2.6gProtein: 4.4gCarbohydrates: 4.9gIron: 2mg
Keyword dal, diner, fodmapdiet, glutenfree, healthy, indianfood, lowfodmap, spinach, vegan
Tried this recipe?Let us know how it was!
We promise not to spam you and only send you beautiful, tailored recipes, healthy tips and guides.
We respect your privacy.

You Might Also Like


  • Reply
    Mathew Tremblay
    6 May 2022 at 5h42

    Why are the mashed potato’s measured in tablespoons in this recipe? How do i know how many potatoes make 6 tbsp of mashed potato’s? Seemed like a weird way to measure it.

    • Reply
      6 May 2022 at 17h43

      Hi Mathew,

      Sorry about that. It’s roughly 1 large potato. The recipe has been fixed.

    Leave a Reply

    Recipe Rating