This tender, aromatic Low FODMAP Lamb Curry is made with diced lamb shoulder, coconut milk, and gut-friendly spices, ready in just over an hour. The sauce thickens beautifully as it simmers, coating the meat in a rich, savoury gravy without any onion or garlic triggers. I finally found a way to satisfy my weekend curry cravings without the bloating.
Jump to RecipeWhat I Learned Making This
The biggest hurdle with low FODMAP curries is replicating that deep, savoury base usually provided by onions and garlic. I found that slowly sautéing the green tops of spring onions in garlic-infused oil creates a surprisingly similar foundation, giving the sauce that essential background flavour.
Another lesson was patience with the lamb. Crowding the pan creates steam instead of a sear, so I now strictly brown the meat in batches to lock in that caramelised flavour before the tomatoes and spices go in.
Low FODMAP Lamb Curry Ingredients
- 600g Lamb shoulder, diced into 3cm chunks
- 2 tbsp Garlic-infused olive oil
- 1 bunch Spring onions (green tops only), finely chopped
- 1 tbsp Fresh ginger, grated
- 2 tsp Ground cumin
- 2 tsp Ground coriander
- 1 tsp Ground turmeric
- 1/2 tsp Chili flakes (optional)
- 400g (1 tin) Chopped tomatoes
- 200ml Canned coconut milk
- 150g Fresh spinach
- 1 tsp Salt
- Fresh coriander, for garnish
How To Make Low FODMAP Lamb Curry
- Brown the Lamb: Heat half the garlic-infused oil in a large heavy-based pan over medium-high heat. Add the lamb chunks in batches, browning them on all sides until golden. Remove the meat with a slotted spoon and set aside.
- Cook Aromatics: Lower the heat to medium and add the remaining oil. Add the chopped green spring onion tops and grated ginger. Sauté for 2-3 minutes until they soften and smell aromatic, being careful not to burn the ginger.
- Bloom the Spices: Stir in the cumin, coriander, turmeric, and chili flakes. Cook for 1 minute, stirring constantly, to release their oils and flavour. This step prevents the spices from tasting powdery later on.
- Simmer the Curry: Pour in the chopped tomatoes and return the browned lamb (and any resting juices) to the pan. Stir well, cover with a lid, and reduce the heat to low. Simmer gently for 45-50 minutes until the lamb is tender.
- Finish the Sauce: Remove the lid and stir in the coconut milk. Simmer uncovered for another 5-10 minutes to thicken the sauce slightly. Finally, stir in the fresh spinach and cook until just wilted. Season with salt to taste before serving.
Recipe Tips
- Choose the right cut: Lamb shoulder is far superior to leg for curries because it has more fat and connective tissue, which breaks down to keep the meat moist and tender during simmering.
- Check your spices: Store-bought curry powders often contain hidden garlic or onion powder. Using individual spices like cumin, coriander, and turmeric guarantees your curry is safe.
- Coconut milk safety: Canned coconut milk is low FODMAP in servings of 60g (1/4 cup). This recipe uses 200ml across 4 servings, keeping it well within the safe limit per person.
What To Serve With Lamb Curry
Basmati rice is the classic pairing and is naturally low FODMAP, soaking up the rich sauce perfectly. For a fresh contrast, serve a simple side salad of cucumber and mint dressed with lemon juice, which cuts through the richness of the lamb.
How To Store
This curry tastes even better the next day as the flavours meld. Store leftovers in an airtight container in the fridge for up to 3 days. It also freezes brilliantly for up to 3 months; just thaw overnight in the fridge and reheat gently on the stove.
FAQs
- Can I use beef instead of lamb? Yes, diced beef chuck works very well in this recipe. You may need to simmer it for an extra 15-20 minutes to ensure it becomes tender.
- Is garlic-infused oil really low FODMAP? Yes, fructans (the FODMAP in garlic) are water-soluble but not oil-soluble. Commercially made garlic-infused oils are safe because the garlic solids are removed, leaving only the flavour.
- Can I add other vegetables? Absolutely. Green beans or diced carrots are great low FODMAP additions. Add them at the same time as the tomatoes so they have time to cook through.
Nutrition
- Calories: 420 kcal
- Total Fat: 28g
- Saturated Fat: 14g
- Cholesterol: 95mg
- Sodium: 640mg
- Total Carbohydrate: 12g
- Protein: 32g
Low FODMAP Lamb Curry
4
servings15
minutes1
hour40
minutes1
hour55
minutesLow FODMAP Lamb Curry features tender lamb chunks and spinach in a rich spiced tomato and coconut sauce. Ready in just over 1 hour, this comfort food dinner is safe for sensitive tummies.
Ingredients
600g Lamb shoulder, diced into 3cm chunks
2 tbsp Garlic-infused olive oil
1 bunch Spring onions (green tops only), finely chopped
1 tbsp Fresh ginger, grated
2 tsp Ground cumin
2 tsp Ground coriander
1 tsp Ground turmeric
1/2 tsp Chili flakes (optional)
400g (1 tin) Chopped tomatoes
200ml Canned coconut milk
150g Fresh spinach
1 tsp Salt
Fresh coriander, for garnish
Directions
- Brown the Lamb: Heat half the garlic-infused oil in a large heavy-based pan over medium-high heat. Add the lamb chunks in batches, browning them on all sides until golden. Remove the meat with a slotted spoon and set aside.
- Cook Aromatics: Lower the heat to medium and add the remaining oil. Add the chopped green spring onion tops and grated ginger. Sauté for 2-3 minutes until they soften and smell aromatic, being careful not to burn the ginger.
- Bloom the Spices: Stir in the cumin, coriander, turmeric, and chili flakes. Cook for 1 minute, stirring constantly, to release their oils and flavour. This step prevents the spices from tasting powdery later on.
- Simmer the Curry: Pour in the chopped tomatoes and return the browned lamb (and any resting juices) to the pan. Stir well, cover with a lid, and reduce the heat to low. Simmer gently for 45-50 minutes until the lamb is tender.
- Finish the Sauce: Remove the lid and stir in the coconut milk. Simmer uncovered for another 5-10 minutes to thicken the sauce slightly. Finally, stir in the fresh spinach and cook until just wilted. Season with salt to taste before serving.
