Vegan Coconut & Pumpkin Curry with Roasted Chickpeas

Low FODMAP Vegan Coconut & Pumpkin Curry with Roasted Chickpeas
Serves: 4
Prep: 20 minutes
Cook: 40 minutes

This low FODMAP vegan coconut & pumpkin curry makes for a delicious and filling meal. You make the curry paste from scratch (which is impressive, yet easy). Once you have mastered this curry base you can experiment by adding different ingredients like tofu or spinach.

This curry is very mild, if you like your curry hot then you can add more chilli at the end of the recipe. This recipe freezes really well so you can make a batch, freeze it, and then use as a grab and go lunch option.

Don’t be scared of the long ingredient list below. Many of the ingredients are dried spices or staple pantry items which will last for many recipes. Having these low FODMAP ingredients in your pantry will help you create many more delicious low FODMAP meals.

 
ingredients

Japanese pumpkin or sweet potato

240 g 8.5 oz

2 large carrots

240 g 8.5 oz

Eggplant

165 g 5.8 oz

½ bunch fresh coriander

8 g 0.3 oz

1⅓  Tbsp olive oil

18 g 0.6 oz

1 cup canned chickpeas in water, rinsed

168 g 5.9 oz

1⅓  Tbsp olive oil

18 g 0.6 oz

¼ tsp chilli flakes

1 g 0.03 oz

1½ tsp ground coriander

3 g 0.1 oz

1 tsp ground turmeric

2 g 0.07 oz

1 tsp ground cumin

2 g 0.07 oz

2 tsp crushed ginger

4 g 0.1 oz

1½  Tbsp garlic infused olive oil

27 g 1 oz

½ cup spring onion, green tips only

22 g 0.8 oz

canned coconut milk

240 g 8.5 oz

1 cup low FODMAP vegetable stock

400 g 14.1 oz

1 dried bay leaf

2 g 0.07 oz

1⅓  Tbsp soy sauce

20 g 0.7 oz

2½  Tbsp tomato paste

40 g 1.4 oz

1 lime, zest and juice

2 tsp cornflour

5 g 0.2 oz

1 tsp sugar

5 g 0.2 oz

1 ½ cups white rice, cooked

285 g 10.1 oz

Method

  1. Place the chickpeas and eggplant into the preheated oven. Roast for 10 minutes, then flip the eggplant (top should be starting to brown) and turn the chickpeas (by shaking). Cook for a further 10 minutes or until the chickpeas are evenly brown, and the eggplant is cooked on both sides.

  2. While the eggplant and chickpeas roast, start cooking your curry. Place the rice on to cook according to pack instructions. Heat a large frypan over medium heat. Add the spice and garlic infused oil mixture to the frypan along with the spring onions. Fry for one to two minutes or until fragrant. Add the coconut milk and low FODMAP stock along with the soy sauce, bay leaf and tomato paste. Mix well. Then add the pumpkin and carrots. Bring to a simmer and then turn down to medium low heat. Cover with a large lid. Allow to cook for 20 minutes, stirring occasionally. If the sauce looks like it is getting too dry, turn down the heat and add a splash of water.

  3. After 20 minutes check to see if the vegetables are soft (if they aren’t soft continue cooking for another 5 to 10 minutes). If the vegetables are soft, then dissolve 2 teaspoons of cornflour (cornstarch) in 2 tablespoons of warm water and mix through the curry to thicken. Zest the lime while the sauce thickens. Then remove the curry from heat, and mix through the lime zest and juice. Add a pinch of sugar to the sauce if needed and remove the bay leaf. If you like your curry hot, then now is the time to add more chilli flakes if desired. Fold through the cooked eggplant.

  4. Serve the curry on top of the rice, and garnish with fresh coriander and the roasted chickpeas. If you have any leftovers, you can freeze them to eat at a later date.       


Hints

  • Buy tinned coconut milk and check for high FODMAP ingredients like inulin. 
  • Make sure you get canned chickpeas in water. These are lower in FODMAPs because the oligosaccharides leach out of the bean and into the water (just make sure you rinse them well). Check your ginger puree does not include garlic. Buy a low FODMAP vegetable stock.
  • Gluten free option for Coeliacs: Check that your dried spices, vegetable stock, and soy sauce are gluten free.
Nutrition Information (per serve)
Energy 1970 Kj / 471 cal
Protein 8.40g
Carbohydrates 38.90g
Sugar 12.00g
Total Fat 29.50g
Saturated Fat 11.90g
Fibre 8.00g
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