Low FODMAP Curry Recipes

Last Updated: 17th January 2023 · Written by Donna Mastriani

Curry is a saucy dish full of spices. The sauce is always cooked hand in hand with tofu, meat or vegetables. Curry is associated with Asian and Indian cuisines. Following a low FODMAP diet doesn’t mean you’ll need to take curry away from your diet, but you can adjust it so it’s more FODMAP friendly and you can consume it without getting any IBS symptoms like diarrhoea or constipation. You can still make delicious curry without the many spices or dairy that make it a trigger for your IBS symptoms. Low FODMAP curry recipes will allow you to consume your favourite dishes by adjusting a few ingredients.

Low FODMAP curry recipe

These curry recipes will give you the flavours you desire, but without the spices that could cause undesirable symptoms.

Low FODMAP chicken curry

Ingredients

• 1 tbsp garlic-infused oil
• 1 pound of skinless chicken breast, cubed
• ½ TSP cumin
• ½ TSP turmeric
• ⅛ TSP cayenne
• 1 ½ TSP curry powder (without onion and garlic)
• 1 TSP garam masala (without onion and garlic)
• Salt and pepper to taste
• Four medium-sized potatoes
• 1 ½ cups coconut milk

Method

1. Heat a pan with oil over medium heat and add chicken cubes to the skillet and cook for about 3 to 5 minutes until cooked and light brown.
2. Mix garam masala, turmeric, cumin, cayenne, salt and pepper in a small bowl. Pour your spice mix over the chicken and mix well.
3. Add peeled and chopped potatoes and coconut milk to evenly coat the chicken. Lower the heat to medium-low and let the food simmer for around ten minutes. Ensure the potatoes are fork-tender and the chicken is cooked thoroughly.
4. Serve warm.

Low FODMAP green chicken curry

Ingredients

Curry paste

• 2 lemongrass stalks
• 2-4 deseeded chillies (your choice)
• Six scallions (green part only)
• 1 tbsp grated ginger
• ½ cup chopped coriander
• ½ cup fresh basil
• 1 TSP coriander powder
• 1 TSP cumin powder
• 1 TSP fish sauce
• Lime zest from 1 lime
• Lime juice from half lime
• ½ TSP black pepper
• 2 tbsp coconut oil

Chicken curry

• 600g chicken cubed
• 1 can of coconut milk
• ½ cup low FODMAP chicken stock
• ½ red bell pepper
• 1 TSP fish sauce
• ¾ cup baby corn

Method

1. Thinly slice lemongrass stalks and then add to the food processor all the other ingredients to make the curry paste. Blend everything until you’re left with a thick green paste. Every time, scrape the sides to get everything to blend properly. A blender will do the same job if you don’t have a food processor.
2. Add the curry paste to a pan and cook it for 4-5 minutes on medium heat. Add the coconut milk, fish sauce, and chicken stock, and boil for a few minutes.
3. Turn the heat down, and add peppers, spring onions, and baby corn. Let it simmer until the sauce has thickened.
4. Serve over your preferred meal.

Low FODMAP potato curry

Ingredients

• 1 tbsp garlic-infused oil
• 1 TSP grated ginger
• 1-2 deseeded chillies
• One can of diced roasted tomatoes
• 1 ½ pound of potatoes peeled and cubed
• 1 tbsp curry powder (without onion and garlic)
• 1 ½ cups low FODMAP vegetable stock or water
• Salt to taste
• 1 cup shelled frozen edamame
• ½ fresh cilantro chopped

Method

1. In a deep pot, heat oil over medium heat. Once hot, add ginger and chilli. Cook for 2-3 minutes until fragrant.
2. Add chopped tomatoes, potatoes, curry powder, water/stock, and salt. Increase heat and bring to a boil. Once boiled, reduce to a simmer on medium-low and cover for 15-20 minutes, stirring occasionally.
3. Check if the potatoes are cooked by pricking them with a fork. Once potatoes are cooked, stir in frozen edamame and cover for 4-5 minutes. When warm, remove from heat.
4. Stir in chopped coriander and serve warm.

Low FODMAP vegan curry

Curry sauce

• 3 tbsp olive oil
• 1 fennel chopped finely
• 1 large carrot
• 2 tsp ginger
• ½ red bell pepper sliced
• ½ green bell pepper sliced
• 250g shredded cabbage
• 2 large tomatoes, diced
• 2 tsp garam masala (without onion and garlic)
• 1 TSP cumin
• 1 TSP coriander powder
• 1 TSP sweet paprika
• Water to cover

Additions

• 500g drained and cubed tofu
• A vegetable mix of choice
• 200g plant milk
• Salt and pepper to taste

Method

1. Place oil in a skillet or wok over heat. Add chopped carrots and fennel. Cook for around 15 minutes until soft and a little bit caramelised. Adding salt to the vegetables helps them release water and cook.
2. When they’re soft, add ginger, cabbage and peppers. Cook until soft for an extra 10 minutes.
3. Add tomatoes and spices, and stir to combine. Add water or stock and stir, then cover to simmer for 15-20 minutes.
4. Once all vegetables are cooked, please turn off the heat, and leave them to cool down a little before putting them in the blender. Blend until you have a smooth gravy.
5. Fry tofu in a pan and put it aside.
6. Place the curry gravy in a wok and heat it. Then add tofu and the vegetables you’d like into the curry base and let it simmer for a while. If you’re adding vegetables, add them before tofu. Once they’re cooked, that’s when you add tofu as your last ingredient.
7. You can add plant milk and let it simmer—taste to adjust the seasoning.

These low FODMAP curry recipes will help warm you up on cold days or evenings, giving you all those flavours in quantities your digestive tract can handle. Low FODMAP recipes help you deal with IBS symptoms and enable you to manage your gut bacteria when suffering from SIBO. You must adjust the ingredients according to your tolerance level when making a low FODMAP curry. If you can’t tolerate a certain ingredient in the amounts listed, you can alter the recipe to suit your needs. Suppose you need to know your tolerance levels to various items. In that case, you need to get your Intolerance Test which will help you understand the items you’re intolerant towards and your level of intolerance.