Discover 7 high protein dal recipes for IBS that are easy to digest, onion-garlic free, and gut-friendly. Perfect for Indian vegetarians managing IBS.If you’re tired of feeling bloated or uncomfortable after eating dal, but still want to boost your protein intake as a vegetarian, this blog is for you.

As someone managing IBS and trying to eat clean, I know how tricky it can be to find high protein dal recipes for IBS that don’t upset your stomach.Dals are the heart of Indian kitchens. But most restaurant-style dals are loaded with ghee, spices, and heavy ingredients like onion and garlic.

For someone with IBS, this often results in pain, gas, and urgency.But that doesn’t mean you need to give up on dals. In fact, when made correctly, high protein dal recipes for IBS can be healing, filling, and so satisfying.

Let me share my top 7 tried-and-tested dal recipes that are:

• High in protein

• IBS-friendly (no onion, no garlic)

• Packed with gut-healing spices

• Soothing, simple, and delicious

Why High Protein Dal Recipes for IBS Matter

Many people with IBS avoid legumes, fearing they’ll cause bloating. But you don’t need to avoid all lentils. The key is:

✅ Choosing low-FODMAP lentils
✅ Soaking them well
✅ Cooking them soft with gut-friendly spices
✅ Avoiding triggers like onion, garlic, or too much oil

These high protein dal recipes for IBS are built for gentle digestion and high nutrition.

7 High Protein Dal Recipes for IBS (Tried & Tested)

Let’s jump straight into these powerhouse recipes that I use in rotation every week. Each one is IBS-safe and crafted for strength + healing.

1. Moong Dal Palak Soup (Protein + Iron Combo)

This dal is my daily go-to. It’s light, protein-rich, and packed with greens.

Ingredients:

• ½ cup yellow moong dal (soaked 2 hrs)

• 1 cup spinach (chopped)

• 1 tsp grated ginger

• ½ tsp jeera, 1 pinch hing

• Salt, turmeric, water

Method:

1. Cook soaked dal with turmeric and water until soft.

2. Add spinach and simmer for 5 mins.

3. In ghee, temper jeera, hing, ginger.

4. Mix into dal. Serve warm.

🟢 Why it works: High protein + iron combo, soothing for the gut, and easy to digest.

2. Masoor Dal with Ginger-Coconut Tempering

Masoor dal cooks fast and pairs beautifully with cooling coconut.

Ingredients:

• ½ cup red masoor dal

• 1 tsp grated coconut

• 1 tsp grated ginger

• Mustard seeds, curry leaves

• Cold-pressed oil, turmeric, salt

Method:

1. Cook dal with turmeric till soft.

2. In oil, crackle mustard seeds, curry leaves, ginger, coconut.

3. Pour over dal and simmer.

This is especially helpful during IBS flares when you need something soft and anti-inflammatory.

3. Green Moong Dal with Veggies (Sprouted Option)

Whole green moong, when sprouted and cooked, is a high protein dal for IBS that improves digestion.

Ingredients:

• ½ cup sprouted green moong

• ½ cup bottle gourd or zucchini (chopped)

• Cumin, ginger, turmeric, salt

Method:

1. Pressure cook everything together.

2. Add ghee and jeera tempering.

3. Garnish with fresh coriander.

🥄 Optional: Add a spoon of ground flaxseeds for extra fiber.

4. Toor Dal Khichdi (No Onion-Garlic)

This comforting high protein dal recipe for IBS includes rice but can be made with millets too.

Ingredients:

• ½ cup toor dal + ¼ cup rice

• Ginger, turmeric, hing

• Cumin seeds, curry leaves

• Ghee, salt

Method:

1. Soak dal + rice. Cook with double water.

2. Add ghee-tempered spices.

3. Keep it soft, porridge-like.

This is my favorite meal on heavy gut days.

5. Kulthi Dal Soup (Horse Gram Power)

Horse gram is extremely high in protein and great for sluggish digestion or constipation.

Use only once a week if you have Pitta imbalance.

Ingredients:

• ¼ cup kulthi dal (soaked overnight)

• Ginger, ajwain, turmeric

• Tomato (optional), coriander, salt

Method:

1. Pressure cook soaked kulthi.

2. Blend or mash lightly.

3. Add ghee-tempered spices and coriander.

6. Mixed Dal Protein Boost (3 Dal Blend)

I use yellow moong + masoor + toor for this high protein dal recipe.

Ingredients:

• ⅓ cup each of 3 dals

• Ginger, methi seeds, cumin

• Hing, turmeric, salt

• Water, cold-pressed mustard oil

Method:

1. Soak and pressure cook dals together.

2. Temper with spices and finish with coriander.

🌿 Benefits: Balanced flavor, balanced digestion, and higher protein than any single dal.

Why it’s High Protein Dal Recipes IBS-Friendly : Sprouted green moong boosts bioavailable protein and enzymes—about 24g per 100g sprouted.

Why it’s easy to digest: Sprouting naturally reduces gas-forming compounds. Steam the sprouts before cooking for extra gentleness.

Tasty tip without upsetting your gut: Use turmeric, a touch of lemon juice, and freshly chopped coriander. Avoid overcooking to retain texture and nutrients.

7. Moong Dal Chilla with Veggies (Savory Pancake Style)

This is not a soup, but a protein-packed savory crepe that won’t bloat you.

Ingredients:

• ½ cup soaked yellow moong dal

• Grated carrot, zucchini, spinach

• Jeera, ginger, salt

Method:

1. Blend dal into smooth batter.

2. Mix in veggies + spices.

3. Cook on iron tawa like dosa.

Serve with mint chutney or plain curd (if tolerated).

Final Thoughts about :- High Protein Dal Recipes for IBS

When it comes to building muscle and healing the gut, nothing beats high protein dal recipes for IBS. These high protein dal recipes for IBS are specifically crafted to avoid bloating, gas, and discomfort.

I’ve tried countless dals, but only a few high protein dal recipes for IBS gave me both energy and relief. My daily rotation includes these high protein dal recipes for IBS, especially moong dal soup and sprouted green moong.

Even if you’re new to cooking, these high protein dal recipes for IBS are simple and safe. You can prepare these high protein dal recipes for IBS in batches for meal prep or mix them with millet or rice.

If you want protein without the side effects, start using these high protein dal recipes for IBS in your weekly plan. Trust your gut and choose what soothes it.

You can Eat High Protein Dal Recipe with Crispy Lentil Fritters (2-in-1 Meal Idea)

BS-Friendly Cooking Tips for Dal Success

Tech Note

This blog was created on WhiteBalanceAI.com, the platform I use to build healing, high-traffic blogs that empower others through real food and rituals.

FAQs – High Protein Dal Recipes for IBS