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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Recipe

Low FODMAP Thai green curry

Yield: 5 servings Prep Time: 10 minutes Cook Time: 25 minutes Total Time: 35 minutes

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

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

Need help converting to weights? Check out my cups to grams Conversion Guide.

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 Calories: 400Saturated Fat: 20gCholesterol: 69mgSodium: 419mgCarbohydrates: 16gFiber: 2gSugar: 4gProtein: 27g

This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.

© A Saucy Kitchen, Sarah Nevins

Course: Mains Cuisine: Thai