Three tin tomato, turmeric and coconut dahl - The FODMAP Friendly Kitchen

Writing a cookbook has been on my long list of dreams for quite some time, so whenever a blogger, dietitian, friend or any other person that I have some sort of connection to releases one I get giddy!

Ever since I was young, I remember spending my free time flipping through cookbooks – reading about the authors, adding post-its to the recipes I couldn’t wait to make and making never-ending lists of new cookbooks I wanted to try.  I’m known to have a cookbook or two checked out from the library most of the time!

Three tin tomato, turmeric and coconut dahl - The FODMAP Friendly Kitchen

When Emma from She Can’t Eat What?!  virtually introduced herself to me and shared her cookbook full of flavorful low FODMAP dishes, I was SO tickled to be asked to read the book and share it with all of your.

The book is flooded with colorful, gorgeous photos that would make anyone hungry, Emma’s story, details about what FODMAPs are, lists of foods and their relative FODMAP content, and tips for completing the elimination, reintroduction, and maintenance phases of the low FODMAP diet.  She also shares her tips for building a FODMAP friendly pantry and how to make low FODMAP kitchen staples at home (like broth and flour blends).

While I always think it’s best to work with a professional when attempting to figure out any type of medical condition, The FODMAP Friendly Kitchen is a fantastic resource and tool for anyone who may be suffering from IBS or other gastrointestinal disorders and is attempting to navigate the non-intuitive and ever-confusing low FODMAP elimination diet to figure out food triggers.

Emma is not a Registered Dietitian Nutritionist, but she wrote this book in partnership with FODMAP Friendly which is a company and program that tests recipes for FODMAP content.

Three tin tomato, turmeric and coconut dahl - The FODMAP Friendly Kitchen

Three tin tomato, turmeric and coconut dahl - The FODMAP Friendly Kitchen

I am a sucker for ethnic cuisine, so the Three Tin Tomato Turmeric and Coconut Dahl literally jumped out of the page at me as soon as I opened the book! It is even more delicious than it looks.

The recipe comes together so quickly, and it’s extremely comforting.  I’ve made many Indian-inspired dishes (and even took an Indian cooking class) and many of their divine meals can be a bit time or labor intensive, so this recipe is a great QUICK option that doesn’t sacrifice flavor.

Three tin tomato, turmeric and coconut dahl - The FODMAP Friendly Kitchen

Photo from The FODMAP Friendly Kitchen cookbook. 

I hope you get the chance to try this recipe soon – be sure to get a copy of her cookbook.  There are so many other recipes I want to try!

Three tin tomato, turmeric and coconut dahl - The FODMAP Friendly Kitchen @shecanteatwhat #lowFODMAP Click To Tweet

If you give this recipe a try, tag @shecanteatwhat and @trebleinthekchn or #trebleinthekitchen on instagram!

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Three Tin Tomato Turmeric and Coconut Dahl from The FODMAP Friendly Kitchen

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  • Author: Emma - She Can't Eat What?!
  • Yield: 4 servings 1x


This dahl is Emma’s go-to recipe for evenings when there is almost nothing in the kitchen, the shops seem too far away, and she 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.


  • 300g brown rice – about 2 cups
  • 1 tbsp coconut oil
  • 1 tbsp garlic-infused olive oil
  • 2 tsp cumin
  • 2 tsp turmeric
  • 1 tsp ground coriander
  • 1 tin (can) (300g) green lentils, drained and rinsed
  • 1 tin (can) (400g) chopped tomatoes
  • 1 tin (can) (400ml) coconut milk
  • Sea salt and freshly ground black pepper
  • 2 tbsp coriander, finely chopped
  • 140g kale, chopped – about 1 cup or one large handful


  1. 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.
  2. 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.
  3. Cook for 20 minutes or until slightly reduced, stirring regularly and adding a small amount of water if you like a thinner consistency.
  4. 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).


*Emma is from England, so her measurements are slightly different than in the US
**This recipe has been tested for FODMAP content with FODMAP Friendly.

  • Category: low fodmap, vegan, gluten free, dairy free, dinner, meal
  • Cuisine: Indian

Three tin tomato, turmeric and coconut dahl - The FODMAP Friendly Kitchen

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  1. Hi Tara!
    This recipe sounds delicious and it’s a bonus that it’s a quick one to make! I was curious, I don’t think I’ve seen canned lentils in my stores (I’ll look extra hard now), do you think the precooked vacuum packed lentils in the refrigerated section at Trader Joe’s are a good substitute? Can’t wait to make this! Thank you for sharing!

    • Hi Katie! I have found canned lentils at Fresh Market and Whole Foods – I occasionally use the vacuum-packed lentils from Trader Joe’s, but if you are completing the strict elimination portion of the diet or are unsure of lentils are one of your trigger foods I cannot say whether they are technically low FODMAP or not because of the processing. Canned lentils and chickpeas have lower FODMAP content than their home-cooked counterparts, which is why I am unsure of a strict answer. If you are just looking to make this delish recipe with no FODMAP issues – then by all means use the lentils from Trader Joe’s!! 🙂

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