Saag Aloo is a classic Indian curried potato and spinach dish. I often make it as a vegetable side accompaniment to something like a Korma or as a main dish with a Dhal. It’s a great choice to make low FODMAP as the two main ingredients (potato and spinach) are both low in fermentable carbohydrate and therefore suitable for the diet, however like most curries it would also normally include onion and garlic. I’ve substituted garlic flavoured olive oil in place of garlic and it’s worth noting that if you like a particularly garlicky flavour then adding an extra drizzle before serving gives it a real kick. Using asafoetida (a ground spice) in a curry will help to mimic a cooked onion flavour. However it’s important to use just a small amount, a little goes a long way and also to fry it first in oil. This helps to soften the flavour and avoids overpowering the dish.
For more vegetarian ideas and inspiration, have a look through my low FODMAP vegetarian section.
- 1 tablespoon garlic flavoured olive oil
- ¼ teaspoon asafoetida
- 1 heaped teaspoon mustard seeds
- 1 heaped teaspoon cumin seeds
- 1 heaped teaspoon ground coriander
- ½ teaspoon turmeric
- 1 small red chilli, de-seeded and finely chopped
- A small thumb sized piece of ginger, peeled and grated
- 2 medium-large potatoes (approximately 300g) peeled and cut into 1.5cm cubes (or use diced new potatoes with their skin on for a higher fibre option)
- A pinch of salt and pepper
- 100ml water
- 150g spinach, roughly chopped
- A handful of coriander leaves roughly chopped (optional)
- Heat the oil in a medium pan and add the asafoetida followed by the cumin and mustard seeds
- Once the mustard seeds start to pop, add the ground coriander, turmeric, chilli and ginger and stir for a minute before adding the cubes of potato and a pinch of salt and pepper
- Fry the potatoes and spices together for a few minutes then add the water, put a lid on the pan and simmer gently for 15-20 minutes until the potatoes are cooked but not crumbling (still holding their shape), adding a little extra water if it is starting to stick to the bottom
- Add the spinach to the pan and cook for a few minutes until it has wilted, sprinkle over the chopped coriander then serve
Maria says
Hello Louisa,
Is there any substitite for asafoetida?
PS – Love love love your blog. I am suffering from IBS and cooking/eating without onion and garlic is a real pain lol. Thank you for make our lives so easy and flavourful with those mouth watering dishes 🙂
Love from Canada
Louisa Reid says
Hi Maria, thanks for the feedback, I’m so pleased to hear you’ve found the recipe blog helpful! As asafoetida gives an onion/garlic flavour I would substitute with some finely chopped chives added at the end. Best wishes, Louisa