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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.

FODMAP friendly vegetarian curry

Gluten free, low FODMAP, vegan option
Serves 6-8 people
*This recipe uses Australian cups and measures. Use gram and ml for international accuracy.
4.80 from 15
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Prep Time 30 minutes
Cook Time 40 minutes
Course Main Course
Cuisine Food Intolerance Friendly
Servings 6 people

Ingredients
  

For the curry sauce base

  • 60ml (3 tablespoons)* ghee or oil
  • 50g spring onion greens finely chopped
  • 1 large (or 2 small) carrots reasonably finely chopped
  • 40-50 g ginger finely chopped
  • 1 small red capsicum chopped
  • 1 small green capsicum chopped
  • 250 g common cabbage chopped
  • 2 large tomatoes chopped
  • 2 teaspoons ground garam masala
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon sweet paprika
  • 1/4-1/2 teaspoon Asfoetida (hing) powder, optional (see notes)
  • Water to cover (anywhere from 750ml to 1 litre works, it will just determine the thickness of the sauce)

For the curry paste

  • 8 cardamom pods or 1/2 – 1 teaspoon cardamom powder
  • 1 tablespoon sweet paprika (use 4 teaspoons for NZ, US, UK, Canada and Europe teaspoons)
  • 1 tablespoon cumin (use 4 teaspoons for NZ, US, UK, Canada and Europe teaspoons)
  • 2 tablespoons garam masala (use 8 teaspoons for NZ, US, UK, Canada and Europe teaspoons)
  • 1 tablespoon fenugreek seeds (use 4 teaspoons for NZ, US, UK, Canada and Europe teaspoons)
  • 1 tablespoon coriander powder (use 4 teaspoons for NZ, US, UK, Canada and Europe teaspoons)
  • 1 teaspoon turmeric powder
  • 1 teaspoon Kashmiri chilli (see notes)
  • 1-2 teaspoons amchoor optional (see notes)
  • 50 g tomato paste
  • Juice of 1 lemon

To finish

  • 1 x 500 g packet of firm tofu drained
  • Whatever low FODMAP vegetables you fancy
  • 125-250ml (1/2 - 1 cup)* lactose free full cream (you could also use yoghurt milk or a plant based substitute, see notes
  • Seasoning to taste

Instructions
 

To make the curry sauce base:

  • Place the ghee in a very large cast iron skillet, pan or wok over a low-medium heat. Add the fennel and carrot, and cook for 15-20 minutes, stirring intermittently, until soft and caramelised in colour. I like to add some salt here to encourage the vegetables to release their own liquids – this will mean adding less water. Add the ginger, capsicums and cabbage and cook until soft – an additional 10 or so minutes. Do add water whenever the vegetables are sticking and you sense they need it.
  • Add the tomatoes and spices and stir to combine. Top with the water, stir and place a lid on. Allow to cook for 15-20 minutes.
  • Once the vegetables are completely soft and the mixture is fragrant, set aside to cool. Once sufficiently cool, place the mixture in a high speed food processor and blend until you have a smooth curry gravy.

To make the curry paste:

  • Combine all the spices (except for the cardamom seeds) for the curry paste in a bowl or a small blender. If you’re using cardamom powder, you can add it in with the other spices. We’re cooking the cardamom seeds first because they can get lost in the curry paste otherwise. By cooking them in the ghee first, they have more of a chance to become fragrant and flavour the curry.
  • In a food processor or a mortar and pestle, add the spices and all remaining ingredients for the curry paste. If you’re using a blender and are having trouble getting it to blend, add a cup or so of the curry base mixture. Blend until smooth.

To finish the curry:

  • Wash and reheat the large skillet or wok and return it to the heat. If you like, you can dry fry your tofu over a high heat to develop some texture in the form of crispy edges. If you’re going down this path, fry the tofu in batches and then place on a plate.
  • Add the ghee to the skillet and place over a medium heat. If you're using cardamom seeds, add them to the skillet and cook for a minute or two until fragrant. Add the curry paste and fry off for a minute or two until fragrant. Add some curry base to keep it from sticking, if necessary.
  • Once the mixture is fragrant, add all the curry base and stir thoroughly to combine. Add the vegetables you fancy in order of how long they will take to cook. Add the tofu last and gently stir to combine.
  • Finally, add the cream or milk as you see fit. You might not want to add any, you might add more than the recipe suggests. It’s up to you.
  • Allow the curry to cook for 5 or so minutes before adjusting for seasoning, spice level and lemon juice. Continue cooking until all the vegetables are cooked through. You can serve with a swirl of cream on top if you’re feeling fancy.

Notes

  • This recipe uses Australian tablespoons and teaspoons. Australian tablespoons are 20ml, whereas tablespoons in many other places are 15ml. Hence the need to add 1 extra teaspoon if you live in a country with 15ml tablespoons.
  • Australian teaspoons are 5ml, which is mostly on par with other countries. 
  • Asafoetida powder is a great way to get some extra onion and garlic like flavour into a dish. Make sure you choose a brand that is gluten free if need be as it is often cut with flour. 
  • Amchoor is an optional ingredient. I had some on hand and wanted to add it because I love the sourness it brings, but you can really just add more lemon to taste.
Keyword curry without onion or garlic, low fodmap curry, low fodmap vegan
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