This delicious low FODMAP aubergine and tomato (vegan) curry is a tasty treat. This is proof that the low FODMAP diet does not have to be boring. This recipe is also vegan. Alternatively, you could add fish or meat. Serves 4 people, so great for sharing or freezing in meal-size portions.
Ingredients
- 600g aubergines, sliced into rounds or chopped
- 3 tbsp vegetable oil
- 1 stick celery, finely sliced
- 1 tspn garam masala
- 1 tspn turmeric
- 1 tspn ground coriander
- 1 tspn black mustard seeds
- 1 tspn asafatoeda (hing)
- 400ml can chopped tomatoes
- 400ml can coconut milk
- A small pinch of sugar (optional)
- ½ small pack coriander, roughly chopped
- 1 red chilli, thinly sliced
- Rice to serve
Method
Heat oven to 200oC/180oC fan/gas 6. Toss the aubergines in a roasting tin with the vegetable oil, season well and spread out. Roast for 20 minutes or until dark golden and soft. Add the celery and spices to an ovenproof pan or flameproof casserole dish and stir well until the spices release their aromas. Tip in the tomatoes, coconut milk and roasted aubergines, and bring to a gentle simmer. Simmer for 20-25 mins, removing the lid for the final 5 mins to thicken the sauce. Add a little seasoning if you like, and a pinch of sugar if it needs it. Stir through most of the coriander. Serve over rice, scattering with the remaining coriander.
Tips
- Try using fish or meat as an alternative
- Maybe add some carrots, spinach or other suitable vegetables
- Try a few chilli flakes to really spice it up
- Add some lactose free Greek Style yoghurt as a topping
- 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.
