FODMAP friendly vegetarian curry
Gluten free, low FODMAP, vegan optionServes 6-8 people
Ingredients
For the curry sauce base
- 3 tablespoons ghee or oil
- 1 fennel bulb or 1 bunch spring onion greens finely chopped
- 1 large (or 2 small) carrots reasonably finely chopped
- 40-50 g ginger 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 3 cups 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
- 1 tablespoon cumin
- 2 tablespoons garam masala
- 1 tablespoon fenugreek seeds
- 1 tablespoon coriander powder
- 1 teaspoon turmeric powder
- 1 teaspoon Kashmiri chilli (see notes)
- 1-2 teaspoons amchoor optional (see notes)
- 2 tablespoons tomato paste
- Juice of 1 lemon
To finish
- 1 x 500 g packet of tofu drained
- Whatever low FODMAP vegetables you fancy
- 125-250 g 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.
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