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Low FODMAP Thai Green Curry

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Low FODMAP Thai green curry – fresh, flavorful, and IBS friendly

low fodmap thai green curry with white rice in a bowl

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.

low fodmap thai green curry with white rice in a bowl with lime wedges

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!

low fodmap thai green curry with white rice in a bowl

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Low FODMAP Thai Green Curry
Low FODMAP Thai green curry - fresh, flavorful, and IBS friendly | gluten free, dairy free, grain free
Yield: 5 servings

Low FODMAP Thai green curry

Low FODMAP Thai green curry
Low FODMAP Thai green curry - fresh, flavorful, and IBS friendly 
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes

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

  1. 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.
  2. Add the curry paste to a large pan and warm on a low heat for 2-3 minutes.
  3. 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.
  4. 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.
  5. 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

Nutrition Information:

Yield:

5

Serving Size:

g
Amount Per Serving:Calories: 400 Saturated Fat: 20g Cholesterol: 69mg Sodium: 419mg Carbohydrates: 16g Fiber: 2g Sugar: 4g Protein: 27g
© Sarah
Cuisine: Thai / Category: Mains

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Reader Interactions

Comments

  1. This recipe has been a godsend! My boyfriend has been following a low fodmap diet for a while now and finding new recipes can be hard. I’ve made this a few times now and it’s absolutely delicious! Thank you!

    Reply

  3. Can I substitute the green chillies for red to make a red curry mistress. Any other changes need to make it a red curry?

    Reply

    • If I ever have trouble getting it to thicken then I take out the chicken if it’s already been added and then turn the heat up to high until it reaches a boil – from there it usually thickens a lot easier as the sauce reduces down.

      Glad you liked it!

      Reply

  6. Omg Sarah! Ok, recipe 3 this week. This took about 2 hours, but I really don’t care, I love cooking, and I think the longer it takes the beater it tastes.
    The only thing I changed is no fish sauce. Me no likely. I added salt instead. Then upon serving I drizzled coconut cream on top with the rest of the garnish you suggested. (Also some while it was simering) I actually travel to Thailand and bali quite a bit for work, and also eat a lot of Thai when I travel in U.S, especially this time of year when it’s cold, And this recipe is very authentic.
    You nailed it! Again. Thinking I may double or triple recipe for the curry paste and freeze. Oh, I used a nutrition bullet for emulsifying .
    Thank you for making my Friday night yummmmmmmy! 😛❤️❤️❤️❤️❤️❤️

    Reply

    • Ooh I’m glad you liked this! This recipe is probably one of my favourites is not THE favourite! Totally understand about the fish sauce – it really does have such a potent smell which can take some getting used to 😀 Thanks again so much for coming back and letting me know how it went. I really do love hearing about it!

      Reply

  8. This is such a delicious recipe!! Its a solid favourite in our house now, after I came across it when I was going through the elimination stage of low-FODMAP. I still don’t eat garlic and onion so this recipe is a lifesaver – such fresh and full flavours!

    Reply

    • That’s wonderful – so glad you guys like it! It’s been awhile since my husband has had to eat low FODMAP but we still love making this one. Thanks so much for coming back to let me know how it went!

      Reply

  9. There’s one key ingredient missing here: cardmamon pods. About 10, lightly crushed and added to the cooking phase of the curry. Makes such a difference!

    Reply

  11. I’m so glad I stumbled across this recipe – I really miss Thai green curry but never had the faintest idea about how to make my own fodmap free curry paste! Will surely be giving this a go soon.

    Reply

      • Am pleased to say it was a definite success! Very tasty. Have you ever frozen any of the home made curry pastes? I have plenty of ingredients still left over and don’t want to waste them!

        Reply

        • So glad you enjoyed it! I have actually frozen these – I portion them off into little bags and then just take them out of the freezer and cook the sauce from frozen.

          Thanks for coming back to let me know how it went!

          Reply

  13. I absolutely love your photography, and this curry. I really cannot wait to try it! This is a featured recipe on this week’s Savoring Saturdays, hope you come leave some others!

    Reply

  14. I love Thai food, but I’ve never tried to make it. This looks so good! Think you for sharing it st Savoring Saturdays!

    Reply

  15. Oh this looks divine! Green Curry is one of the dishes I miss the most since going grain-free (and soy-free!) and no longer going out to traditional Thai Food! I am pinning this and making it asap!

    Thanks so much for the lovely recipe !

    Reply

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