Phase: Stable phase. Lentils are a great low-fat protein, but legumes are higher in fibre and can cause gas, so introduce them gently and skip them on flare days or in the earliest strict phase.
Most dal recipes start by frying spices in a lot of oil or ghee and finishing with cream or coconut. This one does not, and it is still deeply comforting. Red lentils cook down soft and creamy on their own, carrot adds natural sweetness, and the warmth comes from gentle spice, not fat. It is filling, it is cheap, it freezes well, and the protein comes from the lentils, not from anything your pancreas has to fear.
Makes: 4 servings · about 1 g fat and 265 kcal per serving, before the optional oil
Prep 10 min · Cook 30 min · Total 40 min
Ingredients
- Red lentils, 250 g / 1 1/4 cups, rinsed well
- Carrot, 2 medium (about 200 g / 7 oz), grated or finely diced
- Onion, 1 small, finely chopped
- Garlic powder, 1/2 tsp (fresh garlic is a permanent no on my list, and tolerance for the powder is personal)
- Ground cumin, 1 tsp
- Ground turmeric, 1/2 tsp
- Ground coriander, 1/2 tsp
- Vegetable broth or water, 750 ml / 3 cups (your homemade bouillon works perfectly here)
- Salt, to taste
- Lemon, half, juiced, to finish
- Fresh coriander or parsley, to finish
- Olive oil, 1 tsp, optional, only if stable and within budget
Method
- If using the optional teaspoon of oil, warm it in a pot and soften the onion for 3 to 4 minutes. Otherwise, soften the onion in a splash of the broth, no oil needed.
- Add the garlic powder, cumin, turmeric and coriander. Stir for 30 seconds until fragrant.
- Add the lentils, carrot and broth. Bring to a boil, then reduce to a simmer.
- Cook 20 to 25 minutes, stirring now and then, until the lentils have collapsed into a soft, thick dal. Add a little water if it gets too thick.
- Season with salt. Stir in the lemon juice off the heat. Scatter coriander on top.
- Serve with plain rice.
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Fat note: Around 2 to 3 grams of fat per serving without the oil, still low with the optional teaspoon. The spices are mild and gentle. No chilli, no pepper, no paprika, no curry powder.
Safety note: Rinse the lentils well, which improves digestibility. If legumes tend to bloat you, start with a small portion. Red lentils are the gentlest of the legumes, which is why I chose them here. Cool leftovers within two hours, refrigerate up to 3 days, or freeze.
Stepan’s Rule: Soften your onion in a splash of broth instead of oil. You lose nothing and you keep the whole dish inside a strict-phase fat budget, even though the fibre keeps it a stable-phase food.
Patient experience, not medical advice. Introduce legumes and spices gently if your gut is still sensitive.
More dishes like this, sorted by phase with the fat worked out, are in the PancreasZen book: 75 tested recipes in all.