Low FODMAP Thai green curry – fresh, flavorful, and IBS friendly
Even though Mike has successfully reintroduced high FODMAP foods back into his diet, I still love coming up with and sharing low FODMAP recipes here on A Saucy Kitchen. For one thing, it gave me a whole new appreciation for learning how to cook without ingredients that I’ve come to rely on. Mostly though I love sharing FODMAP friendly recipes because I remember how helpful it was to find recipes that were specifically made for people on a low FODMAP diet, because most of the time we had to find standard recipes, get creative with our adaptations and hope for the best!
The most difficult part for us when it came to adopting a low FODMAP lifestyle was getting our minds wrapped around the idea of not being able to have certain foods. So many cuisines around the world rely on onion, garlic, and shallots as the base flavours; I had a hard time knowing where to start. I was just so afraid everything I made was going to be inexcusably bland that cooking felt like such an overwhelming task.
On the bright side, it forced me to work with a wider range of flavours and ingredients which has easily made me a better cook.
I first made this recipe around a year ago when Mike started eating low FODMAP. Honestly, it’s surprising it’s taken me this long to post it considering how well it went down the first time! Mike’s been partial to Thai Green Curry for longer than I’ve known him so to get his seal of approval on a low FODMAP-adapted recipe was an accomplishment in itself.
While it may not be the most authentic Thai curry considering that it’s free of onion and garlic, it’s a valuable alternative for people such as ourselves who’ve struggled with finding flavourful low FODMAP dishes that also pack a little punch.
I hope you enjoy it as much as we did!
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Low FODMAP Thai green curry
Low FODMAP Thai green curry - fresh, flavorful, and IBS friendlyÂ
Ingredients
Curry Paste
- 2 stalks lemon grass
- 3-4 green chilis (depending on how much spice you can handle, deseed*
- 6 spring onions, green part only for low FODMAP
- 1 tablespoon fresh grated ginger or galangal
- 1/2 cup chopped fresh coriander/cilantro leaves & stems
- 1/2 cup fresh basil
- 1 teaspoon ground coriander
- 1 teapoon ground cumin
- 1 teaspoon fish sauce
- zest from one lime and half it's juice
- 1/2 teaspoon ground black pepper
- 2 tablespoon coconut oil
Chicken Curry
- 1.2 lb / 600g chicken breasts, or thigh fillets, cut into bite size pieces
- 1 can coconut milk 14oz/400g
- 1/2 cup chicken stock or water, 120 ml
- 1-2 teaspoons fish sauce, adjust for saltiness
- 2 sweet peppers, cut into strips
- 3/4 cup baby corn, 100 grams
- small handful spring onions cut into strips
Instructions
- Thinly slice the lemon grass stalks before adding it to a food processor with the remaining curry paste ingredients. Whiz everything together until you end up with a thick, green paste. You will probably need to stop every now and then to push the sides down with a spoon to get everything to blend properly. If you don't have a food processor you can also use a high powered blender, it may just take a little longer.
- Add the curry paste to a large pan and warm on a low heat for 2-3 minutes.
- Add the chicken to pan and stir, coating it in the curry paste. Cook for another 4-5 minutes on a medium heat. Add the coconut milk, chicken stock and fish sauce and bring to a boil for a couple of minutes.
- Turn the heat down, add the sweet peppers, baby corn, and spring onions and allow the curry to simmer for at least 15 minutes until the sauce thickens.
- Serve over rice to keep this low FODMAP, or cauliflower rice for a paleo option. Garnish with fresh basil/cilantro and add an extra squeeze of lemon juice for more brightness.
Notes
If you can't handle too much spice make sure to remove the white membrane inside the chilis that the seeds connect to - that's where most of the heat from chilli peppers comes
Jenny Jacobs says
Hi Sarah,
I wasn’t sure if I should use all the paste in this dish as I’m used to adding just a tablespoon or two of curry paste to a curry. Should it all go in?
Also, can leftover paste be kept in the fridge and if so, for how long.
Btw everyone loved this!
Jenny😊
Sarah Nevins says
Hi Jenny! Since the curry paste here is quite mild, I don’t think there would be any problem, taste-wise if you wanted to add an extra tablespoon or two of curry paste. However, to make it go farther, I do think it would be a good idea to only use about half now and save the other half for later. You should be able to save the curry paste in the fridge comfortably for about 3-4 days. That being said, I prefer freezing it so you don’t have to worry about using it up too soon. You can cook it directly from frozen – just add it to a hot pan, maybe with a splash of water and it should heat up within a few minutes.
Hope that helps!
Lauren says
Really flavorful easy to make dish that is definitely going into our regular rotation. I found that it needed a bit of salt to fully bring out the flavors but it’s great that I get to moderate that.
Sarah Nevins says
Hi Lauren! I’m so glad you enjoyed it! 🙂
Alex says
I couldn’t find fresh lemongrass stalks but I found canned in a glass jar small lemongrass stalks… would that work? How would I alter the amount I use?
Sarah Nevins says
Hi Alex! Those are dried lemongrass, right? If so then I’d add one or two and maybe add a little bit more lime juice at the end to brighten things up and that should do!
Anna-Mart Willemse says
Super yummy and easy recipe! Flavorful and balanced.
The prep and cooking times were a bit longer than suggested on recipe.
Sarah Nevins says
Hi Anna! I’m so glad you enjoyed this – thanks so much for taking the time to come back to leave a review! (BTW I decided to up the prep time for this recipe based on your feedback!)
Swami says
Low fodmap and yet a handful of green onions! Disappointing to say the least
Sarah Nevins says
Hi Swami! Green onions are considered safe for a low food map diet so long as you only use the green parts of the stalk like I mention in the recipe.
Cara says
Just made this for the first time – and it’s so fabulous!! Thank you so much for this recipe!!
Sarah Nevins says
Yay! Thanks Cara – so happy you enjoyed it!
Magda says
This dish is fantastic. Thank you for preparing it for us! It is hard to find good Fod map dish that the whole family will like. This is it!
Sarah Nevins says
Thanks so much Magda! I’m so glad to hear that – eating low fodmap was SO tough when my husband had to do it so I’m thrilled to know that this has gone down so well for you and your family 🙂
Kristina says
I just made this for my first day on a cleaner diet. I forgot to get lemongrass, cilantro and corn and it still turned out fantastic, so I know with those it would’ve even better. My boyfriend said he would eat some with me for an early dinner, and after asked if there was anymore and said this was exceptionally good and a dish he’d happily eat a few times a week. Thank you so much for creating this!!
Sarah Nevins says
Yay! So glad you guys enjoyed it – thanks so much for coming back to leave a review!
Melina Nancy says
This dish is simply fantastic & delicious.
Sarah Nevins says
Thanks Melina!