This delicious low FODMAP Veggie Rogan Josh uses aubergine, tomato and chilli for extra flavour. Proof that the low FODMAP diet does not have to be boring. This recipe has a lot of spices, but the combination is well worth it. This recipe is also vegan. Alternatively, you could add fish,meat or tofu.
Serves 2-4 people, so great for sharing or freezing in meal-size portions.
Ingredients
- 600g aubergines, chopped or diced
- 1 stick celery, finely sliced
- 1-2 tspn garlic replacer, optional (available via FODMarket)
- 3 tbsp vegetable oil
- 2-3 red chillies, thinly sliced
- 400ml can chopped tomatoes
- 4cm piece of fresh ginger
- 4 green cardamom pods, ground with shells discarded
- 1 tspn garam masala
- 1 tspn cinnamon
- 1 tspn cumin
- 2 tspn ground coriander
- Salt and black pepper to season
- 100g coconut yoghurt
- 1 tomato roughly chopped
- A handful of fresh coriander, roughly chopped
- Rice to serve
Method
Fry the aubergine, celery and garlic replacer (if used) in some of the oil for about 10-15 minutes, turning regularly until brown and set aside. Blend the ginger, chillies and chopped tomatoes until you get a smooth paste. Put the remaining oil in a pan and gently fry the spices (ground cardamom, garam masala, cinnamon, cumin and ground coriander). Add the ginger paste, mixing well and fry for about 5 minutes on a medium heat, stirring regularly. Mix in the aubergine and celery, stirring well. Next add in the coconut yoghurt. You’re looking to achieve a gravy-like consistency, so add a little water to loosen if necessary. Cover the pan and cook for a further 5 minutes on a low heat. Adjust the seasoning with salt and black pepper to taste. To finish, stir in the roughly chopped tomato, then finally the chopped coriander to garnish.
Serve with rice or wheat free naan bread. Enjoy!
Tips
- If you like this low FODMAP Veggie Rogan Josh, take a look at some of my other veggie recipes
- Try using fish, meat or tofu as an alternative
- 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 – Low FODMAP Pumpkin and Lentil Curry, low FODMAP Thai Red Curry or 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.
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