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 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
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
Nutrition Information:
Yield:
5Serving Size:
gAmount Per Serving: Calories: 400Saturated Fat: 20gCholesterol: 69mgSodium: 419mgCarbohydrates: 16gFiber: 2gSugar: 4gProtein: 27g
This is amazing! Thank you! Do you think it would freeze well fully prepared (as opposed to just the paste)? I live alone and it makes a LOT. I’d love to have ready-to-go freezer packs though.
Hi Liza! It’s hard to say because freezing coconut milk based things can sometimes be tricky as it tends to separate when defrosted. I’m leaning towards saying that it probably won’t freeze too well
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!
Thanks Kate! So glad you guys enjoy it!
Do you know of a good susbsitute if you’re unable to find lemon grass?
Hi Catrina! 1 teaspoon lemon zest is a good substitute for 1 stalk of lemon grass
Can I substitute the green chillies for red to make a red curry mistress. Any other changes need to make it a red curry?
Hi Tracy! Using red instead of green will make a difference in colour but if you’re looking for a red curry recipe you might prefer using a recipe more specific to that like this one https://www.eatingthaifood.com/thai-red-curry-paste-recipe/
Delish and easy! Mine didn’t thicken up so much…it was more watery. any suggestions?
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!
Is it regular basil or Thai basil
Either one will work!
Thank you!
If I wanted to add prawns as well, when do you think I should add them?
Just toss them in to the sauce in the last 3 minutes to cook them through and that should be good!
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! 😛❤️❤️❤️❤️❤️❤️
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!
I’m a vegetarian. Would this recipe still work using extra firm tofu rather than chicken?
That will work! Just wait to add the tofu for the last few minutes of cooking so it warms through and you’ll be good to go
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!
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!
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!
Ooh I love the sound of that! Cardamon adds such a lovely flavour to curries – I’ll have to do that the next time I make one!
This is super yummy! Everyone loved it!
Yay! Glad you guys all enjoyed it!
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.
I hope you like it as much as we do!
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!
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!
Exactly what kind of chile pepper did you use?
Hi Julie! Here’s a link to the exact chilli I used so you can see it. They’re just labeled as ‘green chillies’ here but the official name is “Anaheim chilli pepper”. They look almost identical to jalapenos, but they are much more mild. Hope that helps! http://www.sainsburys.co.uk/shop/gb/groceries/sainsburys-green-chillies-50g
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!
Thanks Celeste! Will do 🙂
I love Thai food, but I’ve never tried to make it. This looks so good! Think you for sharing it st Savoring Saturdays!
Thanks Raia!
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 !
Thanks Andrea! I hope you love it!
This looks absolutely delicious! My Mum loves any kind of curry so I’ll have to make this for her!
Ooh you’re a sweet daughter making your mum dinner! Hope she likes it!
O goodness! My dreams <3
Thanks Rebecca! 🙂
No onions and garlic or not, it sounds (and looks) AMAZING! I’d love to try this…curry is one of my favorites!
Thanks Michelle!
first off, these pictures are gorgeous! and YUM! this sounds even better than the original
Thanks Heather! 🙂