This delicious low FODMAP roast vegetable curry will tickle your taste buds and is a great way of using up left over vegetables. The low FODMAP diet does not have to be boring. This recipe is also vegan. Alternatively, you could add fish or meat. This recipe can also be cooked in an airfryer, but check out the manual for cooking times, as these may vary.
Serves 2-4 people, so great for sharing.
Ingredients
For the curry paste:
- 10g fresh ginger, grated
- 5g fresh turmeric, grated
- 5g cumin seeds, toasted and ground (easily done in the airfryer for 1-2 mins)
- 5g coriander seeds, toasted and ground
- 2g cayenne pepper
- 10g curry powder
- 100ml coconut milk
For the curry:
- 500g diced pumpkin
- 300g sweet potato, peeled and cubed
- 200g carrots, peeled and chopped
- 100g spinach
- 500ml vegetable stock (see FODMarket for a great hack)
- 200ml coconut milk
- Salt and pepper to taste
Method
First make the curry paste. In a small bowl, combine the ginger, turmeric, cumin, coriander, cayenne pepper, and curry powder. Stir in the coconut milk to form a smooth paste.
Next roast the vegetables. Preheat the oven at 200°C or roast them in an airfryer (check the manual for cooking temperatures and times). Toss the diced pumpkin, sweet potato and carrots with a little olive oil, salt and pepper. If cooking in the oven, spread the vegetables on a baking sheet and roast for 25-30 minutes or until tender. If using an airfryer, toss occasionally and cook until tender.
Then it’s time to cook the curry. Heat a large pot over medium heat. Add the curry paste and cook for a few minutes, stirring constantly. Add the roasted vegetables and vegetable stock. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until the vegetables are soft. Stir in the spinach and coconut milk. Cook for a few more minutes, until the spinach is wilted.
Serve the curry hot with a dollop of lactose free Greek yoghurt and wheat free Naan bread. Enjoy…
Tips
- For a spicier curry, add more cayenne pepper or a pinch of chilli flakes
- You can adjust the amount of coconut milk to your desired level of richness, but enure you don’t exceed the allowed amount per portion of 100ml
- For a creamier curry, blend a portion of the vegetables before adding them back to the pot
- Try other low FODMAP vegetables for different flavour, such as aubergine or courgette
- You can also add meat, fish or tofu for a different flavour
- Left overs freeze well or save some for tomorrow’s lunch – it always tastes better the next day
- If you like this low FODMAP roast vegetable curry, then try out some other delicious low FODMAP recipes: such as aubergine and tomato curry, skillet weekend hash, or aubergine moussaka
Help with your low FODMAP journey
If you feel that the low FODMAP diet can help with your IBS symptoms, then help is at hand. The low FODMAP diet improves symptoms in over 75% of IBS sufferers. It’s a tricky diet to do alone though and the best results are seen in those who have advice and support from an IBS dietitian. Specialist advice from an IBS/FODMAP dietitian, can help you navigate the complexities of the diet and help to make the diet practical to fit in with your lifestyle. I can be your ‘IBS Dietitian near me’, although I’m based in Cardiff, I practise across the UK via virtual sessions. I offer a free initial telephone consultation, so why not arrange a call today. For more information about the low FODMAP diet and to help you decide it this is the right approach for you, see my webpage about IBS treatment…
Disclaimer: This low FODMAP recipe is a suggestion only. If you think you have IBS, we would always suggest seeking professional advice for diagnosis and a treatment plan.
