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
- 500g 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 (eg FODMarket)
- 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
- 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
- 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.
