Low FODMAP Curry Recipe

It is possible to enjoy a curry if you are following a low FODMAP diet or if you suffer from IBS.     Low FODMAP spices can be hard to find but our Bhuna, Goan, Korma, Madras and Rogan josh are all suitable for low FODMAP diets as they do not contain any garlic or onion powder.  (Please note that our Tandoori Masala blend DOES contain garlic powder and is therefore not suitable.)

This is a very simple, family friendly, low FODMAP chicken bhuna curry, part of our low FODMAP meals series.  It has a lovely warmth but it's suitable for all the family. Pair it with our delicious and cooling low FODMAP / diary free Mint and Coriander raita recipe.

Serves 4 

Prep Time 10 mins  · Cook Time 30 mins

Ingredients:
2 tablespoons of garlic infused oil
2 chopped leeks, top green parts only
5 chopped spring onions, top green parts only
1 tbsp fresh root ginger, grated or finely chopped
8 teaspoons Bhuna Spice Pot
400g tin chopped tomatoes
800g chicken breasts, chopped into largish chunks
2 teaspoons salt
Spinach, a handful
For garnish, coriander and chopped fresh chilies

Heat the oil then cook the leeks, spring onions and ginger and until the leeks have softened.  Add the tomatoes and simmer until the tomatoes are reduced to a thick paste.  Add the Bhuna spice and cook for a minute, stirring.

Add the chicken and salt and mix well to combine.  Add 150ml of water and with the lid on, let it simmer gently until the chicken is soft and tender, about 20 minutes.  Just before serving, swirl in some spinach and let it wilt.  Then garnish with fresh coriander and chopped chilies with our low FODMAP Mint and Coriander Raita on the side.  

Serve with naan bread 

Freeze any leftovers for a busy week night.

For more top tips on making a low FODMAP curry, please read our blog post '9 Top Tips to Making Low FODMAP Curry'.