Low FODMAP Vegetable Curry Recipe

This creamy, fragrant Low FODMAP Vegetable Curry is made with coconut milk, garlic-infused oil, and fresh vegetables, and ready in 35 minutes. The rich coconut sauce thickens beautifully as it simmers, coating every tender chunk of potato and carrot. I love making this when I need a comforting meal that doesn’t trigger any tummy troubles.

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The Secret To Getting It Right

Building flavor without onions and garlic can feel challenging, but the secret lies in the garlic-infused oil and fresh ginger. I learned early on that blooming the spices in this infused oil creates a base so aromatic, you won’t miss the traditional alliums at all. It provides that essential savory depth that makes a curry taste authentic rather than flat.

Another trick is staging the vegetables correctly so everything finishes at the same time. I made the mistake of throwing everything in at once before, resulting in mushy peppers and hard potatoes. Now, I always give the root vegetables a head start in the stock before adding the softer ingredients and coconut milk.

Low FODMAP Vegetable Curry Ingredients

• 2 tbsp garlic-infused olive oil
• 1 tbsp fresh ginger, grated
• 1/2 cup spring onion (green tops only), chopped
• 1 tbsp low FODMAP curry powder (ensure no onion/garlic added)
• 1 tsp ground turmeric
• 1 tsp ground cumin
• 2 medium potatoes, peeled and cubed
• 2 medium carrots, sliced into rounds
• 1 cup vegetable stock (low FODMAP certified or homemade)
• 14 oz (400ml) canned coconut milk, full fat
• 1 red bell pepper, diced
• 1 cup fresh green beans, trimmed and halved
• 2 cups baby spinach
• 1 tbsp fresh lime juice
• Fresh cilantro (coriander), for garnish
• Salt and black pepper, to taste

How To Make Low FODMAP Vegetable Curry

1. Sauté Aromatics: Heat the garlic-infused oil in a large deep skillet or pot over medium heat. Add the grated ginger and green spring onion tops, cooking for 2 minutes until fragrant but not browned.
2. Bloom Spices: Stir in the curry powder, turmeric, and cumin. Cook for 1 minute, stirring constantly, to release the natural oils from the spices and deepen the flavor profile.
3. Simmer Roots: Add the cubed potatoes, sliced carrots, and vegetable stock. Cover the pot and simmer for 10 minutes until the vegetables are starting to soften but are not yet fully cooked.
4. Add Coconut Milk: Pour in the coconut milk, chopped red pepper, and green beans. Stir well and simmer uncovered for another 10-15 minutes until the sauce thickens and all vegetables are tender.
5. Finish Dish: Remove from heat and stir in the baby spinach until it just wilts. Squeeze in the fresh lime juice and season generously with salt and pepper before serving.

Recipe Tips

• Check spice labels: Many generic curry powders contain garlic or onion powder as cheap fillers. Read the ingredient list carefully or mix your own spices to ensure it is safe.
• Use full-fat milk: Low-fat coconut milk often separates or results in a watery sauce. Full-fat canned coconut milk provides the necessary thickness and rich mouthfeel.
• Knife work matters: Cut your potatoes and carrots into uniform, bite-sized pieces so they cook evenly. Large chunks may remain hard in the center while the rest of the curry overcooks.

What To Serve With Vegetable Curry

Steamed jasmine or basmati rice is the perfect low FODMAP vessel for soaking up the creamy coconut sauce. For added texture, a side of crispy plain papadums or a sprinkle of roasted peanuts works beautifully without adding fructans.

How To Store

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. This curry also freezes well for up to 3 months; simply thaw overnight in the fridge and reheat gently on the stove, adding a splash of water if the sauce has thickened too much.

FAQs

• Can I add protein to this? Yes, firm tofu cubes are a great addition and absorb the sauce well. You can also add canned, rinsed chickpeas, but keep the serving size to 1/4 cup per person to remain low FODMAP.
• Is coconut milk safe for low FODMAP? Canned coconut milk is generally considered low FODMAP in serving sizes of up to 1/3 cup. Since this recipe serves 4, the amount per person is within safe limits.
• What if I don’t have garlic oil? You can make a quick substitute by frying two smashed garlic cloves in olive oil for 2-3 minutes, then discarding the cloves before adding other ingredients.

Nutrition

• Calories: 320
• Total Fat: 22g
• Saturated Fat: 16g
• Cholesterol: 0mg
• Sodium: 300mg
• Total Carbohydrate: 28g
• Protein: 5g

Try More Recipes:

• Low FODMAP Vegetable Paella Recipe
• Low FODMAP Vegetable Stir-Fry Recipe
• Low FODMAP Vegetable Skewers Recipe