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
- Why not save a bit of time and use a ready-made, low FODMAP curry sauce? Check out some Bay’s Kitchen options at FODMarket. Get 10% discount on your first order by using the FODMarket discount code FODMAPCONSULTANCY
- Add some lactose free Greek yoghurt as a topping
- Try out this alternative recipe for a tasty treat – skillet weekend hash
Change your life in just three sessions
Need help to manage your IBS symptoms? I’m based in Cardiff, but work with IBS sufferers across the UK through online sessions. The vast majority of my clients have found that only three sessions are needed before they feel confident to move forward on their own. I will send you booklets, which have an extensive list of all the foods you can eat on the low FODMAP diet. I’m available for advice and support between sessions. Find out more about my IBS symptoms relief package. I offer a free initial telephone call for you to decide whether the low FODMAP diet is right for you. So give me a call or fill out the contact form.
Many of my clients say that working with a specialist IBS dietitian has been life-changing, and are finally managing to live more comfortable lives.
