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A closeup aerial image of a speckled ceramic bowl filled with white rice and topped with a FODMAP friendly, vegan Thai green curry. The curry is adorned with lots of fresh herbs and a lime wedge, and finished with three extra slices of green chilli.

FODMAP friendly Thai green curry

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Servings 4 people


For the curry paste:

  • 1 teaspoon cumin seeds
  • 2 teaspoon coriander seeds
  • 1 teaspoon white peppercorns
  • 1-2+ green chillies see notes
  • 1 bunch spring onion green part only, chopped
  • 1 tablespoon garlic chives
  • 2 tablespoons of chopped galangal 20-25g once grated
  • Zest of 1 makrut lime see notes
  • 3-4 makrut lime leaves stem removed and chopped
  • 3 stalks lemongrass white part only, chopped
  • 2 teaspoons dark miso
  • Bunch of coriander roots thoroughly washed and chopped
  • Handful of coriander leaves
  • 1 tablespoon oil
  • Water as necessary to loosen

To finish:

  • 3-4 tablespoons vegetable oil
  • 1 X 400ml tin coconut cream check to see it has no fillers
  • 1/2 - 1 1 cup 125-250ml water, as necessary
  • 3-4 tablespoons vegetarian fish sauce
  • 1/2 - 1 tablespoon sugar to taste
  • Tamari or salt to taste
  • Lime Juice to taste
  • 500 g tofu torn into small bite sized chunks
  • Any vegetables you would like to add (about 1-2 cups) see notes
  • Bunch of Thai basil or the leftover coriander


To make the curry paste:

  • Toast the cumin seeds, coriander seeds and peppercorns in a dry pan until fragrant. A little browning or a very light char is welcome – it will add a smoky flavour.
  • Crush the seeds up a little and add them to your food processor. You can also make this paste in a large mortar and pestle – see the notes below.
  • Add the remaining ingredients to the blender and process until a paste forms. Add water as necessary (try not to exceed 2-3 tablespoons) to help with blending.
  • Once you’re happy, you can put the paste into a container and store in the fridge or use straight away.

To make the curry:

  • Heat the oil over a medium high heat in a wok or large pot.
  • Once hot, add the curry paste and stir. Cook for a minute or two until it is lovely and fragrant. Add the coconut cream and stir to combine. Add some water (remember, you can always add more but you can’t subtract, so be conservative with it) and stir until combined.
  • Add the fish sauce, sugar Tamari or salt and lime according to your tastes. These are all subjective flavours, so make sure you are happy with your own flavour balance.
  • When you are, add the hardiest vegetables first and repeat until all the vegetables and tofu are added. Cook until the vegetables are just soft. If your sauce is too runny, continue cooking to reduce it down a little.
  • To finish, stir through the Thai basil and serve with freshly cooked rice.


• As I have mentioned in the introduction, I am a chilli wimp. I have only added 1 1/2 long green chillies to my curry – a spice level I am very happy with. If you like more, add more!
• Add miso according to your penchant for saltier foods. If you don’t like salt, add less and taste before adding any Tamari or salt in the wok.
• Any vegetables work in this curry. If you use potatoes, consider parboiling them as their cooking time tends to make the curry paste muddy in colour.
• Needless to say, use chicken or meat if you don’t need this to be vegetarian. You can also use regular fish sauce and shrimp paste in place of the miso. Add shrimp paste to taste, though – it’s very strong so not a direct sub for the quantity of miso outlined.
• See the body of the post for a run-down of ingredients and where to get them.
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