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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

FODMAP friendly paneer curry

Gluten free, nut free, vegan option
Serves 4-6 people with rice
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Prep Time 25 mins
Cook Time 30 mins
Course Main Course
Cuisine Indian
Servings 6 people


For the curry sauce base:

  • 3 tablespoons (60ml) neutral oil or ghee
  • 1 bunch spring onion greens chopped
  • 1-2 leek greens thoroughly washed and chopped
  • 1 small red capsicum chopped
  • 1 small green capsicum chopped
  • 2-3 large carrots reasonably finely chopped
  • 50 g ginger chopped
  • 1 x 400g tin of plain tomatoes any sort are fine as long as they are unflavoured
  • 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)
  • 1-2 cups water 250-500ml

For the curry paste:

  • 1 tablespoon paprika any sort – smoked or sweet – is fine
  • 1 tablespoon cumin powder
  • 2 tablespoons garam masala
  • 1 tablespoon fenugreek seeds (optional)
  • 1 tablespoon coriander powder
  • 1 teaspoon turmeric powder
  • 1 teaspoon Kashmiri chilli see notes
  • 2 tablespoons tomato paste
  • Juice of 1 smaller lemon

To finish the curry:

  • Seeds of 10-20 cardamom pods discard the pods and keep the small black seeds
  • 1 quantity of homemade lactose free paneer see notes
  • 125-250 ml lactose free full cream (you could also use yoghurt milk or a plant based substitute see notes
  • Seasoning to taste
  • Pinch of sugar, if necessary


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 spring onion and leek greens, and cook for 2-3 minutes or until verdant green and fragrant. Add the ginger, capsicums and carrot and cook until soft – an additional 10 or so minutes. Add water whenever the vegetables are sticking and you sense they need it.
  • Add the tinned tomatoes and spices and stir to combine. Top with the 1-2 cups of water, stir and place a lid on. Allow to cook for 15-20 minutes until you can pierce the carrot easily with a knife.
  • 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. Add the lemon juice and tomato paste and stir to form a paste. Add some water or some of the curry sauce base if it’s feeling thick or dry.

To finish the curry:

  • While you’re waiting for the curry base to cool, wash and reheat the large skillet or wok and return it to the heat. Preheat really well, then add a scant amount of oil and fry your cubes of paneer until golden on all sides. Remove from the skillet and set aside.
  • Add 1-2 tablespoons more oil or ghee to the skillet and place over a medium heat. Add the cardamom seeds to the hot oil and cook for a few minutes until fragrant. Add the spice paste and fry off for a minute or two until fragrant.
  • Once the mixture is fragrant, add all the curry base and stir thoroughly to combine.
  • Add the cream or milk as you see fit, then finish with the paneer cubes. Taste the curry for seasoning, then cook for a few minutes longer until the paneer is warmed through before serving.
Keyword curry without onion and garlic, FODMAP friendly, fodmap friendly curry, gluten free, vegan option, Vegetarian
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