2022 update: The FODMAP content of tomatoes was recently re-tested by Monash University, they were found to be high in fructose and now classified as high FODMAP. However, a small portion (65g serving) is still classed as low FODMAP. I have therefore reduced the quantity of tomato in this recipe, it may need a little extra water to compensate.
This is probably my favourite vegetarian curry recipe, I just love aubergines. I would normally add garlic, but using garlic oil instead is the only substitute required to make it low FODMAP. Fennel seeds have recently been tested and found to be low FODMAP which is great as they add a lovely flavour to certain curries and Italian dishes. Serve with brown rice for extra fibre and a tablespoon of natural yoghurt.
If you need more vegetarian inspiration, have a look through my low FODMAP vegetarian recipes.
- 2 Medium aubergine (approx 550g), cut into wedges 2-3 inches long
- 3 tablespoons vegetable oil
- 1 teaspoon fennel seeds
- 2 teaspoons ground cumin
- ½ teaspoon turmeric
- 2 tomatoes (approx 180g) roughly grated (discard the remaining piece of skin) or blitzed in a food processor
- ½ thumb sized piece of ginger, finely grated
- 1 small green chilli, de-seeded and finely chopped
- A handful of fresh coriander, roughly chopped
- A pinch of salt and pepper to season
- A little garlic flavoured olive oil to drizzle
- Place the aubergine wedges in a bowl and coat them with 2 tablespoons of the vegetable oil
- Put a large frying pan on a high heat and dry fry the aubergine wedges for a few minutes on each side until they are browned and have softened (do this in 2-3 batches)
- When all the wedges have been browned, put them in a bowl and set aside
- Reduce the heat on the frying pan to medium and heat 1 tablespoon of vegetable oil and fry the fennel seeds and ground cumin for a minute before adding the ginger, chilli, turmeric and tomatoes
- Gently simmer for 5 minutes then add the aubergine wedges and simmer for a further 5 minutes adding extra water as necessary to stop the sauce becoming too dry
- Season with salt and pepper then add the chopped coriander and drizzle of garlic oil to serve
- Freeze any leftovers for another day
Hi I Just want to say that I made this yesterday and it tasted gorgeous. As somebody who was bought up eating curry this tasted lovely. The first low fodmap curry that almost tastes as good as my mothers aubergine curry.
Thank you so much!
I’m so glad you enjoyed it Shaz. You’ve made my day!
So looking forward to trying this and other recipes. Finding your blog yesterday is a Godsend. I have been on a low FODMAP diet (most things – except onions – now reintroduced but in somewhat restricted quantities) for 2 1/2 years and have struggled to find good recipes to try.
Thanks Christina, hope you enjoy trying some of the recipes ?
Thank you! Made this tonight and it was gorgeous! Didn’t miss onions or garlic at all! Had 1/3 as recommended so will have some for freezer also! Brilliant! Xx
I love this recipe, glad you enjoyed it too!
really good, thank you. i can see this being the alternative to a friday night takeaway… and one that actually makes me feel good after
Hi!
The recipe looks delicious! I’m thinking of making this for my dad and myself, but he can’t stand eggplant… is there any particular meat I could use instead?
Hi Emily, you could try chicken breast, that would probably work quite well. Hope he enjoys it!