How do I make a low-FODMAP version of a curry? Get tips for replacing common ingredients like onions and garlic.
2 Answers
To make a low-FODMAP curry, substitute onions and garlic with garlic-infused oil (remove the garlic cloves after infusing) and the green parts of scallions or leeks. Use other flavorful ingredients like ginger, turmeric, and chili to build depth of flavor.
Detailed Explanation:
Onions and garlic are high in fructans, a type of FODMAP that can cause digestive issues for some individuals. Creating a low-FODMAP curry requires replacing these ingredients while maintaining the characteristic flavor profile. Here's a step-by-step guide:
Infuse Oil with Garlic: Use garlic-infused oil to impart garlic flavor without the fructans. Heat a neutral oil (like canola or rice bran oil) over low heat with several cloves of garlic. Cook until the garlic is fragrant but not browned. Remove the garlic cloves and discard them. The infused oil is now ready to use.
Use Green Scallion Tops or Leek Greens: The green parts of scallions and leeks are low in FODMAPs. Chop them finely and use them as a base for your curry, similar to how you would use onions.
Build Flavor with Spices: Rely heavily on other spices to create a flavorful curry. Ginger, turmeric, cumin, coriander, chili powder, and garam masala are all excellent choices. Adjust the quantities to your taste.
Choose Low-FODMAP Vegetables: Select vegetables that are low in FODMAPs, such as bell peppers, carrots, spinach, eggplant, zucchini, and green beans.
Select a Protein: Chicken, beef, tofu, or shrimp are all suitable protein options for a low-FODMAP curry.
Use Coconut Milk or Low-FODMAP Broth: Coconut milk is a great base for a creamy curry. Alternatively, use a low-FODMAP vegetable or chicken broth.
Combine and Simmer: Sauté the scallion greens or leek greens in the garlic-infused oil. Add your spices and cook for a minute until fragrant. Add your protein and vegetables, followed by the coconut milk or broth. Simmer until the vegetables are tender and the protein is cooked through.
Season to Taste: Adjust the seasoning with salt, pepper, and any additional spices as needed.
Pro Tip:
When using garlic-infused oil, be mindful of the quantity. Start with a small amount and add more to taste, as the flavor can be quite potent. Also, always check labels of pre-made curry pastes or sauces to ensure they don't contain high-FODMAP ingredients.
To make a low-FODMAP curry, substitute onions and garlic with garlic-infused oil (remove the garlic cloves after infusing) and the green parts of scallions or leeks. Use other flavorful ingredients like ginger, turmeric, and chili to build depth of flavor.
Detailed Explanation:
Onions and garlic are high in fructans, a type of FODMAP that can cause digestive issues for some individuals. Creating a low-FODMAP curry requires replacing these ingredients while maintaining the characteristic flavor profile. Here's a step-by-step guide:
Infuse Oil with Garlic: Use garlic-infused oil to impart garlic flavor without the fructans. Heat a neutral oil (like canola or rice bran oil) over low heat with several cloves of garlic. Cook until the garlic is fragrant but not browned. Remove the garlic cloves and discard them. The infused oil is now ready to use.
Use Green Scallion Tops or Leek Greens: The green parts of scallions and leeks are low in FODMAPs. Chop them finely and use them as a base for your curry, similar to how you would use onions.
Build Flavor with Spices: Rely heavily on other spices to create a flavorful curry. Ginger, turmeric, cumin, coriander, chili powder, and garam masala are all excellent choices. Adjust the quantities to your taste.
Choose Low-FODMAP Vegetables: Select vegetables that are low in FODMAPs, such as bell peppers, carrots, spinach, eggplant, zucchini, and green beans.
Select a Protein: Chicken, beef, tofu, or shrimp are all suitable protein options for a low-FODMAP curry.
Use Coconut Milk or Low-FODMAP Broth: Coconut milk is a great base for a creamy curry. Alternatively, use a low-FODMAP vegetable or chicken broth.
Combine and Simmer: Sauté the scallion greens or leek greens in the garlic-infused oil. Add your spices and cook for a minute until fragrant. Add your protein and vegetables, followed by the coconut milk or broth. Simmer until the vegetables are tender and the protein is cooked through.
Season to Taste: Adjust the seasoning with salt, pepper, and any additional spices as needed.
Pro Tip:
When using garlic-infused oil, be mindful of the quantity. Start with a small amount and add more to taste, as the flavor can be quite potent. Also, always check labels of pre-made curry pastes or sauces to ensure they don't contain high-FODMAP ingredients.