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Low FODMAP Red Curry Paste

January 17, 2019 by Amy Agur

The key to a tasty red curry sauce is a fresh, well-balanced curry paste! If you have a curry craving that just won't quit, this low FODMAP red curry paste recipe is exactly what you need!

Heads up, this post uses affiliate links. If you make a purchase using one of the links I've provided, I'll receive a small sum of money. You can read more about my affiliations here.

I fell in love with Thai curries when I met my husband. We had a lovely authentic Thai food restaurant down the street from us. I think we single-handedly kept them in business!

When I started the Low FODMAP Diet, finding a great-tasting red curry paste was at the top of my Franken-FODMAPing list! And, after many failed attempts (including the one time I accidentally made lava – sorry taste buds), I've definitely cracked the code!

This red curry paste will add a pop of heat and a beautiful umami flavour to all your favourite curry dishes. Give it a try and let me know how it worked out in the comments below!

Want to try this low FODMAP red curry paste, but you don't have time to try it now? Don't worry! You can PIN THIS POST for later!

Keep It FODMAP Friendly

This Thai red curry paste is the flavour you've been waiting for! Check out the notes below for tips on keeping this recipe FODMAP friendly!

First up, chili peppers!

According to Monash University, chili peppers are low FODMAP in servings of 1 11″ chili. Servings of 1 and 1/4 chilis are high in the FODMAP fructan.

We'll be using 2-4 dried red Thai peppers in this recipe. This works out to 1 pepper per tbsp of curry paste. Since most recipes call for 1-2 tbsp of red chili paste, you'll be within Monash's recommended range.

Remember, chili peppers are high in a chemical called capsaicin which can cause heartburn. If you're not sure how you react to spicy foods, start with 2 peppers and work your way up from there.

Next up, lemongrass.

According to the Monash app, lemongrass is low FODMAP in servings of 1 stalk per sitting. Though, Monash doesn't list a maximum serving size. This recipe uses one stalk total, so you're good here.

If you can't find lemongrass at your local grocery store, swap it out for the zest of one lemon. For the record, Monash doesn't have lemon zest listed in the app, but they do have two recipes on their blog with the same amount of zest.

We'll also be using fresh ginger. According to the Monash app, ginger doesn't have any FODMAPs, so this ingredient won't add to your FODMAP load.

Next up, tomato paste. Any store bought brand should be fine. The Monash app says tomato paste is low FODMAP in servings of 2 tbsp per sitting. Though they don't list a maximum serving size. We'll be using 2 tbsp total which is within Monash's recommended range.

This recipe also gets a pop of flavour from garlic-infused oil rather than using garlic cloves. Don't panic! FODMAPs are not fat-soluble. That means they won't escape if you cook them in fats like oil or butter. You can read more about how FODMAPs break down here.

When you're picking a garlic-infused oil, check the ingredients for garlic, garlic extract, etc. as these aren't low FODMAP. You should also check for pieces of garlic or sediment at the bottom of the bottle. If you can't find a local store bought low FODMAP garlic-infused oil, this garlic-infused oil has been certified by Monash University. The nice thing about using an oil over garlic cloves is you get to skip over the mortar and pestle part, which saves some time!

We'll also be using lime juice. According to the Monash app, lime juice is low FODMAP in servings of 1 cup per sitting. Servings of 1 and 1/5 cups are high in fructans, so measure carefully. Our recipe uses 2 tbsp total, which is well within the recommended range.

Last but not least, fish sauce.

Monash says fish sauce is low FODMAP in servings of 1 tbsp per sitting. Servings of 1/2 a cup or more are high in galactooligosaccharides (GOS) and the polyol mannitol.

This recipe uses 2 tbsp of fish sauce total. This is well within the recommended range.

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Want to make this low FODMAP red curry paste? It would taste so good on top of your very own Thai food stir fries! Don't forget to PIN THIS RECIPE for later!

Print It!
Low FODMAP Red Thai Curry Paste
Prep Time
20 mins
Total Time
20 mins
 

Have a curry craving that just won't quit? Try this easy low FODMAP red curry paste!

Course: Dinner, Lunch
Cuisine: Thai
Servings: 6 Tbsp
Calories: 52 kcal
Author: The FODMAP Formula
What You Need
  • 2-4 dried red Thai chili peppers (they're the little red ones)
  • 1 stalk lemongrass (chopped, or zest of one lemon)
  • 1 thumb-sized piece ginger (peeled, roughly chopped)
  • 2 tbsp tomato paste
  • 1 tsp ground cumin
  • 3/4 tsp coriander
  • 1 tbsp chili powder
  • 2 tbsp fish sauce
  • 1 tsp demerara sugar (or brown sugar)
  • 1 tbsp low FODMAP garlic-infused oil
  • 2 tbsp fresh lime juice
What You Do
  1. Place your chili peppers in a heatproof container and soak in hot water for 20 minutes. Once the peppers are soft, pat them dry with a paper towel, cut off the stems, and scrape out the seeds. 

  2. Place all of your ingredients in a blender or food processor and pulverize them until smooth. Done and done!

You might also like one of these:

Low FODMAP Sweet and Sour Chicken Looking for a quick and easy dinner that tastes great? Your whole family will love this simple sweet and sour chicken!

Low FODMAP Salsa Chicken Looking for a healthy dinner idea? This savoury salsa chicken recipe is the perfect way to sneak some healthy veggies into your diet.

Low FODMAP Enchiladas Give your dinner routine a shake with these easy low FODMAP enchiladas! Stuffed with savoury seasoned beef and smothered in a homemade red sauce these enchiladas will be the talk of your table.

If you like this post, don't forget to share it! Together we'll get the low FODMAP diet down to a science!

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Filed Under: Dinner, Recipe, Sauce and Seasoning Tagged With: comfort food, fall, game day, Healthy, healthy recipes, Low FODMAP, red curry, red curry paste, savoury, Special Occasion, Spicy, thai food, thai food recipes, under 30 minutes

About Amy Agur

Amy is a Monash-certified health coach and nutritionist who works with women who feel like IBS is running their lives. She helps them create a clear vision of the life they want and a straightforward game plan to get them there.

Previous Post: « Low FODMAP Leek and Potato Soup
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Reader Interactions

Comments

  1. Chris

    July 24, 2020 at 9:13 pm

    This makes quite a bit of tasty paste. Would a 15% vinegar solution preserve it or should it be a 3% citric acid preserve

    • Chris

      July 25, 2020 at 5:15 am

      Actually a bigger question would be what brand chilli powder did you use. All the ones I found were filled with powdered garlic, I’m ok with a little of garlic but powdered garlic is harsh on my stomach

      • Amy Agur

        August 4, 2020 at 3:06 pm

        Hi Chris,

        I make my own chilli powder by drying chilli peppers and grinding them into powder. You can also find brands without garlic powder depending on where you live. I’ve found 100% chilli powder at our local bulk barn as well as a few organic brands at our local health food store.

        Hope that helps!
        Amy

      • David Hernandez

        January 24, 2021 at 11:54 am

        I make my own using a low FODMAP recipe I found online. FODY and maybe other lowFODMAP specialty brands have a chilli blend.

  2. Fiona

    August 8, 2020 at 8:57 pm

    What size serve does this make? I need a tin of red curry paste for a recipe and I wonder if this will be enough for equivalent? Thanks

    • Amy Agur

      August 20, 2020 at 9:45 pm

      Hi Fion!

      You should get around 4 tbsp from this recipe, maybe a touch more.

      Hope that helps!
      Amy

  3. Erika

    September 6, 2020 at 4:03 pm

    Hi! How long does this keep in the fridge? I imagine it can’t be frozen?

    • Amy Agur

      September 11, 2020 at 2:54 pm

      Hi Erika!

      You can refrigerate this recipe for up to a week before it starts to lose its flavour. It will keep in the fridge for a few weeks, though. Because this recipe doesn’t have any onion or garlic, it won’t go funny if you freeze it! I’d recommend freezing it in the serving sizes you normally use (I do it in tbsp) and then just pulling out what you need as you need it. It will last in the freezer for about 3 months.

      Hope that helps!
      Amy

  4. Mary V

    December 16, 2020 at 4:34 am

    Delicious. And easy. Thanks!
    Just made this tonight to substitute a red curry paste for noodles in my Hello Fresh box, which also had me add coconut milk, more brown sugar, lime zest and soy sauce. Normo diet hubby also enjoyed.
    I used 2 long red chilli’s as it was what I had. Just realised I forgot to add the tomato paste. I also substituted a couple of taps (maybe a quarter tsp?) Cayenne powder for the chilli powder since I also haven’t found a low fodmap chilli powder. Just enough heat for flavour and beading of sweat, not too hot 🙂

    • Amy Agur

      December 21, 2020 at 10:28 am

      Hey Mary!

      What a great idea! I’m glad you enjoyed it!

      Cheers,
      Amy

  5. Emily

    January 22, 2021 at 8:30 am

    Where do you find the Thai chili peppers? I’m afraid of choosing the wrong peppers and causing a reaction.

    • David Hernandez

      January 24, 2021 at 11:56 am

      I just got some small, thin hot red peppers. When I looked up Thai red chili peppers that’s what they looked like

    • Amy Agur

      January 30, 2021 at 2:04 pm

      Hey Emily!

      I get them from my local grocery store. They’re with the refrigerated produce and they’re packaged and labelled “Thai chili peppers.” If you can’t find them at your local store, try an Asian-based grocer. An associate there can show you which ones are which.

      Hope that helps!

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Meet Amy Agur

hi, i’m amy!

I’m a Monash-certified IBS coach and I’m passionate about helping women feel in control of their bodies!

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