Thai ingredients work really well with the low FODMAP diet and this curry is full of flavour. A lot of the commonly used foods have been tested and suitable on the diet such as galangal, lemongrass, fish sauce, coconut milk and kaffir lime leaves, they are all strong flavours too so you don’t really notice that onion and garlic are missing. The usual substitutes for onion are garlic are used here (garlic flavoured oil and the green tops of spring onion.) The spring onion not only adds flavour but also gives a green colour to the sauce. I’ve used two deseeded chillies in this recipe but adjust this to your own taste and tolerance as although chillies are low FODMAP the capsaicin contained in them can be irritant on the gut, particularly if used in large quantities. We occasionally have Thai takeaway at the weekend and are really lucky to have a great Thai restaurant locally. The added veg – carrot, bamboo-shoots and peas – give the recipe a bit of extra fibre and are in the style of the Thai Cafe recipe for Thai green curry. You could also try doing a vegetarian/vegan version of this recipe by substituting the chicken for cubes of firm tofu, fried for a few minutes in vegetable oil until golden and use soy sauce in stead of fish sauce. Alternatively you could use prawns instead of chicken.
For more main meal options – try these low FODMAP dinner recipes
- For Thai green curry paste
- .............................................................
- Green tops of 6 spring onions, roughly chopped
- ½ a small bunch of coriander (cilantro), roughly chopped
- 2 green chillies, deseeded and roughly chopped
- 2 stalks of lemongrass, outer leaves removed and then sliced
- 2 teaspoons galangal paste (or grated ginger if galangal is not available)
- 1 tablespoon fish sauce
- ....................................................................
- The remaining ingredients
- ....................................................................
- 1 tablespoon garlic flavoured oil
- 4 skinless chicken breasts, sliced
- 1 green pepper, thinly sliced
- 1 medium carrot, thinly sliced
- 1 tablespoon tinned bamboo shoots
- 400ml tinned coconut milk
- 6 kaffir lime leaves
- 2 tablespoons peas
- Juice of half a lime
- Place the Thai curry paste ingredients into a small food processor bowl and blend to a smooth paste
- Heat the oil in a large pan and fry the curry paste on a medium heat for a minute or two then add the chicken breast, ensuring it is well coated in the paste and fry for another minute
- Add the sliced pepper, carrot, bamboo shoots and kaffir lime leaves then stir in the coconut milk and allow it to simmer gently for 15-20 minutes until the chicken is cooked through and the carrots have softened, then add the peas
- Taste to check the seasoning (it shouldn't need extra salt as the fish sauce is very salty) and add lime juice to taste
- Serve with steamed rice
Hi Louisa Thank you for this. I will make it and it provides me with the core for some other curries! I am however allergic to chillies. It is obviously genetic as my grandfather, father and paternal aunt are the same. Can you think of anything that I could add as a substitute? I usually just leave them out. Jennifer
Hi Jennifer, I hope you enjoy it! You could try substituting black pepper, I often add quite a bit to curries to give a really aromatic heat so it should work quite well in this recipe. Best wishes, Louisa
Thanks I also had a thought that a small amount of grated, finely chopped radish might work! I will experiment. Agree with Claire about fish sauce. I use a mixture of gluten free soya and sherry! Thanks for the suggestion once I have got rid of the decorators I will experiment and let you know.
I hadn’t thought of radishes but that’s a great idea, the sherry and soy sauce combo sounds good too 🙂
You would also need to remove/replace the fish sauce to make it vegan/vegetarian. Any suggestions?
Thanks
Thanks for pointing that out Clare, I forgot about the fish sauce! I guess soy sauce would give a similar saltiness so I would probably try that 🙂
hi well tried the curry and even my husband loved it so that will be a regular on the menu
That’s great, I’m glad you both liked it! 🙂
Hi Louisa
Thanks for your blog and for sharing these wonderful recipes. I’ve tried a few now and they are all delicious and easy to prepare ?.
I wanted to ask you, as a low FODMAP newbie, about the peas in this recipe. I love peas, but the Monash app says they are moderate FODMAP (at 1/8th cup serving). Is it because the serving is so small when divided by 4 people that it’s OK?
Hi Sophia, sorry for the delay in replying, we have been away on holiday 🙂 the serving of peas should be fine divided by 4 people/portions so each would be half a tablespoon and therefore within limits. Best wishes, Louisa
Absolutely love this recipe, so nice to have something tasty on this eating regime.
Family love it too.
Thankyou so much Louisa for your terrific recipes 🙂
Thanks Jeni, really nice to hear everyone enjoyed it. Best wishes, Louisa
Hi Louisa,
Thank you for this amazing recipe! Thai curries are my favourite and to be able to have one without stomach pains is brilliant!
Thank you again
Thanks Neghat. There are a lot of Thai flavours that are low FODMAP so definitely worth experimenting with other recipes. Best wishes, Louisa