Sri Lankan Beef Curry

A curry recipe to add some spice to your low FODMAP diet
Serves: 4
Prep: 5 minutes
Cook: 2 hours, 20 minutes

This classic Sri Lankan curry is packed full of flavour. Once you have prepared the ingredients it's so simple to cook and best of all its low FODMAP!

 
ingredients

2½  Tbsp canola oil

36 g 1.3 oz

Lean beef (stewing cuts cut into 1 inch cubes)

800 g 28.2 oz

2 tsp salt

10 g 0.4 oz

1 tsp cracked black pepper

5 g 0.2 oz

2½  Tbsp Sri Lankan curry powder (see below)

45 g 1.6 oz

1 tsp turmeric powder

7 g 0.2 oz

1½  Tbsp grated ginger

30 g 1 oz

2 red large chillis

56 g 2 oz

7 stalks curry leaves

8 g 0.3 oz

6 x 5cm lengths pandan (rampe)

24 g 0.8 oz

4 stalks lemongrass

200 g 7.1 oz

2½  Tbsp vinegar

40 g 1.4 oz

Coconut milk

750 g 26.5 oz

Sri Lankan Roasted Curry Powder:

Coriander seeds

250 g 8.8 oz

Cumin seeds

160 g 5.6 oz

Fennel seeds

50 g 1.7 oz

Black peppercorns

20 g 0.7 oz

2 cloves

2 g 0.07 oz

8 cardamon pods

4 g 0.1 oz

Sri Lankan cinnamon

10 g 0.4 oz

2 tsp black/brown mustard seeds

10 g 0.4 oz

4 stalks fresh or dried curry leaves

10 g 0.4 oz

1 stalk pandan (rampe)

40 g 1.4 oz

Method

  1. To make curry powder, toast spices (excluding pandan) in a work or pan for 1-2 minutes on low-medium heat, until light brown and fragrances are released, mixing spices regularly to prevent burning.

  2. Set aside toasted/roasted spices to cool.  This will help to grind ingredients easier. While spices are cooling, cut pandan (rampe) into 2cm lengths.

  3. Place cooled spices into a food processor and grind to a fine powder.  Alternatively use a mortar and pestle, and mix thoroughly.

  4. Mix pandan with finely ground spices. Use 45g and place remained into an airtight container. Store in a cool, dark place.

  5. Heat oil in a large saucepan or pot over medium heat.

  6. Add curry powder and move around constantly with a wooden spoon for approximately 1 minute, to prevent burning and until fragrance is released.

  7. Add in the beef cubes and gently mix to coat with curry powder.  Once coated add in remaining spices, chilies, herbs and vinegar and gently mix through.

  8. Add in coconut milk and increase heat to high and bring to the boil. 

  9. Reduce heat to low, cover tightly with a lid and simmer for one to two hours on low heat, or until beef is very tender.

  10. Check occasionally, and add water if needed.

  11. Serve with steamed basmati rice and sprinkle with fresh coriander.


Hints

  • Spices, curry leaves and pandan can be found in Asian green grocers and markets. Some ingredients may also be found in the Asian aisle of your local supermarket.
  • For a milder curry, remove and discard chilli seeds.

Nutrition Information (per serve)
Energy 3288 Kj / 786 cal
Protein 45.40g
Carbohydrates 14.20g
Sugar 9.70g
Total Fat 60.00g
Saturated Fat 38.40g
Fibre 9.00g
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