This delicious low FODMAP pumpkin and lentil (vegan) curry will tickle your taste buds. The low FODMAP diet does not have to be boring. This recipe is also vegan. Canned lentils or chickpeas are much lower in FODMAPs, so make sure you use these rather than the dried version. Alternatively, you could add fish or meat. Serves 2-3 people, so great for sharing.
Ingredients
- 500 ml (2 cups) diced pumpkin
- 4 cm piece of ginger
- 5 spring onions (green part only)
- 1 fresh chilli
- 1 bunch fresh coriander
- 2 tbsp garlic infused oil
- 1 tsp mild curry powder
- 1 tsp turmeric
- 1 tin (400g) chopped tomatoes
- 1 tin (400g) coconut milk
- 1 tbsp tomato purée
- 1 tbsp brown sugar (or maple syrup)
- 1 tin (400g) lentils or chickpeas
- Salt and pepper
Method
Chop the pumpkin into dice size pieces. Finely chop the green part of the spring onion. Cut the ginger into small pieces. Chop up the coriander stalks and keeping the leaves for later. Pour the garlic infused oil into a large saucepan and place on a high heat. Add the ginger and red chilli, then reduce to a medium heat. Cook until golden then add the curry powder, coriander stalks and spring onion and fry for 1 minute. (At this point, if your using meat, brown this now). Add the turmeric, chopped tomatoes, tomato puree, brown sugar and coconut milk. Bring to the boil, then add the pumpkin. Reduce the heat, cover with a lid and simmer for 30 minutes. Add the lentils and let it simmer for another 20-30 minutes until it thickens. Stir occasionally and adding more water if it looks dry.
Finally, sprinkle with some coriander leaves and serve this tasty low FODMAP pumpkin and lentil (vegan) curry with rice.
Tips
- Try using fish or meat as an alternative
- Maybe add some carrots, spinach or other suitable vegetables
- Try out this alternative recipe for a tasty treat – skillet weekend hash
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. 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.
