Low FODMAP Green Curry

Looking for a low FODMAP green curry?

Yes? Then look no further!

Growing up in Malta I mostly ate a Mediterranean diet. Even when eating out we would always go to restaurants with similar cuisine or go for a pizza.

It was only when I was older and after moving to London aged 20 that I started exploring different cuisines and it is something I love!

Unfortunately IBS does put a damper on things. Onion and garlic both trigger my symptoms so eating out can be a minefield.

Luckily for me, I also love cooking so I do enjoy experimenting and trying out new recipes. I had a go at making a Thai low FODMAP green curry. No onion or garlic in sight!

This recipe requires you to make your our low FODMAP green curry paste. This is a bit time consuming however the recipe makes more green curry paste than you will need for this recipe. Simply divide into portions and freeze the rest to use up next time. I promise it is worth the effort!

Serves 6


For the low FODMAP green curry paste

  • 2 teaspoons coriander seeds
  • 1 teaspoon cumin seeds
  • 10 green thai chillies, chopped finely. Deseed the chillies if you would like it less spicy
  • 1 teaspoon salt
  • 1 1/2 lemongrass, thinly sliced
  • 1 tablespoon galangal paste
  • zest of 1/2 lime
  • dark green leafy part of 1-2 bunches of spring onions
  • 2 teaspoons shrimp paste or miso paste

For the curry

  • 1 tablespoon garlic infused oil
  • 3 tablespoons green curry paste
  • 350mls coconut milk
  • 200mls vegetable stock or chicken stock*
  • 450g tofu or your choice of protein such as chicken, cut into bite sized pieces
  • bamboo shoots, 1 small can 225g
  • 200g green beans, chopped in half
  • 1 tablespoon sugar
  • 2 tbsp fish sauce
  • 3 kaffir lime leaves
  • 1/2 bunch thai basil leaves

Choose one without onion and garlic such as Bay’s Kitchen and Massels


For the green curry paste:

  1. Toast the seeds in a pan until fragrant.
  2. Grind in a pestle and mortar or a spice grinder until fine.
  3. Places the spices aside.
  4. Pound the chillies in a pestle and mortar or in a blender until you achieve a fine paste.
  5. Add the salt and lemongrass. Pound or blend.
  6. Add the spring onions and repeat as above.
  7. Finally mix in the zest, galangal paste, spices and shrimp or miso paste.

To make the curry

  1. Place a pot on medium to high heat. Add the oil and half the coconut milk. Cook until the coconut milk thickens.
  2. Once thick, add the curry paste and cook for a couple of minutes.
  3. Add the tofu and coat in the sauce.
  4. Add the stock, remaining coconut milk, kaffir lime leaves, sugar and fish sauce.
  5. Simmer for 20 minutes.
  6. Add the bamboo shoots and bring to a boil.
  7. Once it starts boiling, take off the heat and add the thai basil leaves.
  8. In a separate pot bring water to a boil. Once boiling, add the green beans and cook until just cooked and still have a bit of a bite.
  9. Add the green beans to the curry.
  10. Serve with jasmine rice.

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