How to make an authentic low fodmap curry – vegetarian

OK – so, how on earth do you make an authentic curry without an onion base? Masala is a mix of spices that are first fried in oil to release the flavour and then finely chopped onion and garlic is added – lot’s and lot’s of onion and this is cooked before adding the other ingredients to the onion and spices. No wonder then many people with digestive problems have an issue with curry! So is curry off limits when following the low fodmap diet? Certainly not – the following recipe replaces the onion with finely chopped white cabbage. I know this does sound a little strange but trust me, give it a go and see. Now this recipe does have a large amount of oil so it is not for every day and if you have problems with food higher in oil perhaps give this recipe a miss.

Ingredients

1 teaspoon of turmeric

1 teaspoon of coriander

1 teaspoon of cumin

1 teaspoon of asafoetida

1 Jar of roasted peppers

130g of white cabbage

1 aubergine

200g of small salad potatoes (skin on)

500ml water

250 ml of oil

Fresh coriander leaves and pomegranate to decorate

Method

Add the oil to a pan and fry the spices

Chop the cabbage very finely and add to the spices and oil and fry for 5 minutes (this cooks into the dish in a similar way to onion.)

Chop the aubergine, potato and red pepper and add to the mix and cook in an oven proof dish for 3o minutes.

Add some chopped coriander leaves and serve with boiled rice or gluten free plain chapati.

The chilli is for decoration although chilli is tolerated by some people with IBS (it is low fodmap) add a small amount to the dish if you wish.

Serves 4

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Julie

I am a state registered dietitian and advisor to The IBS Network, the UK charity for people with irritable bowel syndrome. My specialty is dietary treatment of gut disorders such as irritable bowel syndrome, crohns disease, ulcerative colitis, coeliac disease, lactose & fructose malabsorption and complex food intolerances. I also have experience in dietetic treatment of people who have bariatric surgery and weight management.

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