Low FODMAP ‘Korma’ Recipes

If you follow my Instagram or Twitter account, you’ll have seen that I’ve been enjoying a fair few curries recently. I really miss going out for dinner at the incredible range of Indian Restaurants in Southampton and surrounding areas, and so I have been trialling a number of curry recipes in an attempt to recreate the authentic, delicious flavours. The use of garlic oil has made it much easier to create curries, as garlic is one of the main ingredients, and one of my first creations, my Chicken & Spinach Balti has been my go-to curry for a while, but this was before Sainsbury’s brought out a FODMAP friendly curry powder. The Korma curry powder (below) costs just £1 and makes low FODMAP curry making so much easier! The ingredients are low FODMAP (as far as I’m aware!) and consists of cumin seeds, roasted coriander seed, turmeric, carissa, cardamom, fenugreek, nutmeg, black pepper, chilli powder. The chilli powder could potentially contain garlic, however this would be a very, very small amount, if at all.

I’ve used this curry powder to create both a vegetarian and a chicken curry. These aren’t traditional kormas (I find these quite sweet, and as I’m allergic to nuts I can’t add the almonds), they are probably more similar to a tikka…

Also, in addition to the exciting discovery of the low FODMAP curry powder, I also found some potentially FODMAP friendly mango chutney in Aldi (despite mango being high FODMAP, I haven’t had any symptoms from the chutney) and it contains no garlic which is one of the main triggers for me. I have really missed the contrast of the sweet chutney with curry spices and it has brought my low FODMAP curries to life! I can’t remember how much it cost, but it’s definitely worth picking up! The ingredients are below.

I’ve included both a vegetarian and chicken curry recipe to suit all tastes… Let me know if you give these a try.

Mixed Vegetable Curry

Ingredients (Serves 2)
75g diced sweet potato
75g diced butternut squash (I buy a 300g combo pack from Sainbury’s to save time peeling/chopping butternut squash for £1.00).
75g diced potato

75g diced carrot

150g broccoli florets
1cm ginger chopped finely
2 tomatoes chopped into segments
1 tbsp garlic infused oil (Tesco, Waitrose or Asda)
2 tbsp korma curry powder
2 tbsp tomato puree
500ml vegetable stock (I use oxo cubes as these are the only vegetarian ones that contain no onion or garlic, but if you are coeliac you may need to use the knorr chicken stock instead)
15g coriander finely chopped (plus extra to decorate)
Basmati rice, lactose-free natural yoghurt, coriander, mango chutney & poppadoms to serve

Method
Heat the garlic oil in a large saucepan and add the butternut squash, sweet potato, carrot, potato and ginger. Add the korma curry powder, tomato puree and vegetable stock and bring to the boil. Then simmer for 10 minutes to allow the vegetables to soften. Next, add the washed broccoli florets and stir in the curry sauce. Simmer for another 5 minutes, before adding the tomato. Simmer until the vegetables are soft (you may need to add a little more stock/water if it begins to dry out slightly), and depending on your taste you may want to add a few chilli flakes for an extra kick! Right before serving stir through the coriander (be careful when stirring to ensure the vegetables don’t mush together). Drizzle with lactose-free yoghurt and sprinkle with leftover coriander. Serve with basmati rice, mango chutney and gluten free poppadoms.

Chicken ‘Korma’

Ingredients (Serves 2)
1 tbsp garlic oil
320g mini chicken breast fillets (cut into pieces)
250g tomato passata (half a carton)
400ml chicken stock (I use oxo cubes as these contain no onion or garlic, but if you are coeliac you may need to use the knorr chicken stock pots instead – these do contain leek though)
1½ tbsp korma curry powder
200g lactose-free natural yoghurt (plus extra to drizzle on top)
15g coriander finely chopped (plus extra to serve)
Basmati rice, mango chutney & poppadoms to serve

Method
Heat the garlic oil in a large saucepan, add the chicken and cook for about 5 minutes until the chicken starts to soften.  Add the korma curry powder, tomato passata and chicken stock and bring to the boil. Then simmer for 15 minutes or until the chicken is cooked. Remove from the heat and stir in the lactose-free yoghurt and coriander. Then drizzle with any remaining lactose-free yoghurt and coriander. Serve with basmati rice, mango chutney and gluten free poppadoms.

Alice x