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Low FODMAP Indian recipes (vegetarian)

BY Georgia McDermott
An aerial view of a skillet filled with FODMAP friendly vegetarian curry. The vibrant orange curry gravy is swirled with white coconut milk, creating a beautiful marbled effect. Pieces of tofu poke out from the gravy. The skillet is set on a white marble backdrop, and some glasses of water sit in the top of the image.
An aerial close up of a golden brown gluten free samosa topped with sea salt flakes. The samosa sits on a textured pale pink ceramic plate.

Indian cuisine is some of my favourite in the world so when I first had to go low FODMAP it was a tough pill to swallow. Onion and garlic are the backbone of lots of Indian curry gravies and sauces which makes it impossible to remove when dining out. As a result, I started developing low FODMAP Indian recipes in the styles of my favourite Indian dishes.

I am not from India so I am not an expert on Indian cuisine. My intention with developing these recipes is to enable digestively challenged people to eat the food they love. I have tried to stay as close to traditional recipes as possible, while still catering to low FODMAP requirements and other dietary niches.

An aerial view of a skillet filled with FODMAP friendly curry that has been topped with a swirl of cream. The skillet sits atop a white marble table which is surrounded by plates of curry, water glasses and a white linen tablecloth.

Low FODMAP Indian recipes that are vegetarian or vegan

Because these recipes are all low FODMAP, they contain no onion or garlic. The recipes are all gluten free and many are made without nuts or eggs. These low FODMAP Indian recipes are all vegetarian or vegan. However, the curry sauce bases can be used for any sort of protein that works best for you.

An aerial view of a small skillet filled with FODMAP friendly shahi paneer and adorned with extra cream, sliced chilli and coriander. Two pieces of gluten free yeasted flatbread dip into the curry from the left and right of the image. The skillet sits on a dark metal rusty backdrop

Low FODMAP Indian recipes

Low FODMAP vegetarian curry

This curry sauce base can really be used for any sort of curry you want to achieve. Mix up the spice combination and the protein to choose your own ending. If you’re on a SIBO diet, I also have a SIBO bi-phasic friendly version.

Low FODMAP vegetarian curry
A delicious low FODMAP curry sauce that is packed with flavour and be used for any sort of protein.
Check out this recipe
An aerial view of a skillet filled with FODMAP friendly curry that has been topped with a swirl of cream. The skillet sits atop a white marble table which is surrounded by plates of curry, water glasses and a white linen tablecloth.
An aerial view of a skillet filled with FODMAP friendly vegetarian curry. The vibrant orange curry gravy is swirled with white coconut milk, creating a beautiful marbled effect. Pieces of tofu poke out from the gravy. The skillet is set on a white marble backdrop, and some glasses of water sit in the top of the image.

Gluten free, low FODMAP samosas

These crispy delicious gluten free potato and pea samosas are from my cookbook, Intolerance Friendly Kitchen. The pastry is vegan, gluten free, nut free and xanthan gum free and it can be baked or fried.

An aerial image of crispy gluten free samosas arranged casually on a white marble table

Gluten free cheesy naan

This heavenly gluten free cheesy naan is everything you want in a side dish for a curry. It is absolute perfection when finished with my garlic infused ghee below.

Gluten free cheesy naan
The best low FODMAP and gluten free side dish there is.
Check out this recipe
An aerial, close up view of a gluten free cheesy naan topped with garlic infused ghee, chopped coriander and sea salt flakes. A second naan sits in the top right of the image, which is set on a blue steel backdrop
An aerial, close up view of a gluten free cheesy naan topped with garlic infused ghee, chopped coriander and sea salt flakes. A second naan sits in the top right of the image, which is set on a blue steel backdrop

Garlic infused ghee

This garlic infused ghee injects garlic flavour into the fat component of butter. Because the fructans in garlic are water soluble but not fat soluble, you get the flavour without the FODMAPs.

Garlic infused ghee
For a low FODMAP but full on garlic flavour.
Check out this recipe
An aerial view of two jugs of freshly made garlic infused ghee sit on a white marble table in harsh sunlight. They are surrounded by water glasses and the light shines through creating shadows on the marble
An aerial view of two jugs of freshly made garlic infused ghee sit on a white marble table in harsh sunlight. They are surrounded by water glasses and the light shines through creating shadows on the marble

Shahi paneer (vegan option)

This shahi paneer is one of my earliest low FODMAP Indian recipes. It’s a favourite of mine at Indian restaurants and it’s a favourite at home, too.

Low FODMAP shahi paneer
A delicious, rich and creamy shahi paneer without onion or garlic.
Check out this recipe
An aerial view of a small skillet filled with FODMAP friendly shahi paneer. The shahi paneer is topped with extra cream, chopped coriander and sliced chillies. Two pieces of flabread stick out of the curry on the left and right sides of the skillet. The skillet sits atop a white marble table, and some sunlit water glasses sit in the top left of the image
An aerial view of a small skillet filled with FODMAP friendly shahi paneer. The shahi paneer is topped with extra cream, chopped coriander and sliced chillies. Two pieces of flabread stick out of the curry on the left and right sides of the skillet. The skillet sits atop a white marble table, and some sunlit water glasses sit in the top left of the image

Lactose free paneer

Homemade paneer is surprisingly easy to make. Use lactose free milk and you’ve got yourself some lactose free paneer. Better yet? The homemade variety is so much cheaper and better tasting than the stuff at the supermarket (In Australia, at least). A win win.

Lactose free paneer
Homemade lactose free paneer that's cheaper and better tasting than store bought.
Check out this recipe
A close up macro photo of golden brown fried cubes of paneer
A close up macro photo of golden brown fried cubes of paneer

Low FODMAP, gluten free Malai Kofta

Delicious potato and paneer dumplings in a rich low FODMAP curry gravy. Does it get any better?

Low FODMAP Malai kofta
This rich and comforting curry with potato and paneer kofta is comfort food at it's absolute best.
Check out this recipe
An aerial close up view of a black skillet filled with FODMAP friendly Malai kofta topped with a swirl of cream and chopped coriander
An aerial close up view of a black skillet filled with FODMAP friendly Malai kofta topped with a swirl of cream and chopped coriander

Low FODMAP Aloo Paratha

Gluten free, egg free flatbread stuffed with a delicious spiced potato filling. These Aloo Paratha are gluten free, low FODMAP, nut free and vegan adaptable. They’re the perfect side dish to any low FODMAP curry.

Gluten free Aloo Paratha
Aka: the very best way to do double carbs.
Check out this recipe
An aerial image of a gluten free Aloo paratha on a white speckled ceramic plate in bright sunlight. Some garlic infused ghee melts on the flatbread and a spoon of tamarind chutney rests on the bottom half of the plate.

Cheat’s imli (tamarind) chutney

This cheat’s imli chutney is a quick and easy recipe from my cookbook, Intolerance Friendly Kitchen. It uses tamarind paste to speed up the process and keep the FODMAP content down. I love to serve it with my gluten free samosas or Aloo Paratha.

An aerial image of a crispy fried gluten free samosa on a pale pink ceramic plate. Above the samosa sits a ceramic spoon with imli (tamarind) chutney

Low FODMAP paneer curry

Can you tell I enjoy paneer? This low FODMAP paneer curry combines my homemade paneer recipes with my low FODMAP curry sauce. It’s rich, delicious and made without any onion or garlic.

Low FODMAP paneer curry
A delicious, comforting and warming paneer curry that is nut free, vegetarian and has a lactose free or vegan option as well.
Check out this recipe
An aerial view of a bowl of FODMAP friendly paneer curry topped with a swirl of cream and chopped herbs. Paneer peeks out from the curry gravy and a cheesy naan dips into the top right corner of the curry. The bowl sits atop a grey steel backdrop and a glass of water sits to the top left of the image
An aerial view of a bowl of FODMAP friendly paneer curry topped with a swirl of cream and chopped herbs. Paneer peeks out from the curry gravy and a cheesy naan dips into the top right corner of the curry. The bowl sits atop a grey steel backdrop and a glass of water sits to the top left of the image

Low FODMAP ‘not quite daal’

Of all my low FODMAP Indian recipes, this daal was the hardest to develop. Because lentils are a higher FODMAP ingredient, I had to bulk out the daal with lots of vegetables (hence the name: not quite daal). The result almost veers into a curried lentil soup, but is brought swiftly back into daal territory with the low FODMAP tadka.

Low FODMAP not quite daal
A low FODMAP take on a daal
Check out this recipe
A close up aerial view of a dark ceramic bowl filled with FODMAP friendly dahl. The dahl is topped with a chilli oil tadka, fried curry leaves, chopped coriander and a bit of yoghurt. The bowl is to the right of the image and sits on a dark blue backdrop
A close up aerial view of a dark ceramic bowl filled with FODMAP friendly dahl. The dahl is topped with a chilli oil tadka, fried curry leaves, chopped coriander and a bit of yoghurt. The bowl is to the right of the image and sits on a dark blue backdrop

Gluten free flatbread

These gluten free flatbread are a simple accompaniment to your curry. They are xanthan gum free and nut free, and there’s a yeast free option (that has a vegan option) as well.

Gluten free flatbreads
Fluffy and delicious gluten free flatbread without xanthan gum or nuts. There's a yeast free, egg free option that can also be made vegan, too.
Check out this recipe
An aeria close up view of a gluten free yeasted flatbread that has been dipped in the gravy of a FODMAP friendly shahi paneer. It sits atop a white ceramic plate and the gravy is smeared across the bottom portion of the plate
An aerial view of a gluten free flatbread half dipped on curry gravy. The flatbread is on a rustic grey and rust coloured backdrop and the bottom third of the flatbread is covered in rich, bright orange paneer shahi gravy

2 Comments

    1. Hi Mel, I’m not quite sure what you are referring to with this comment. The shahi paneer with a vegan option maybe? It has the option to use paneer (not vegan, obviously) or tofu as a vegan substitute.

      I am aware that they are different ingredients but tofu makes a great stand in for dairy free or vegan diners, hence the vegan option 🙂

      Reply

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