Looking for a quick and easy curry recipe? This low FODMAP red curry is going to rock your socks! Made with fresh ingredients and a bold pop of flavour, this recipe will keep your taste buds and your tummy happy!
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This recipe is modelled on the red curry dish at our local Thai restaurant. It was an absolute tragedy when I realized we couldn’t go there anymore. But, this recipe has been an amazing substitute!
One of my favourite things about this recipe is how versatile it is! When left unsupervised, my husband and I have tried throwing in everything from bean sprouts and bok choy, to spinach and kale. Your crisper is the limit, friend! Open your Monash app and go wild!
Heads up, if you’re adding leafy or fragile things like bean sprouts, add them when you add the coconut milk so they don’t get wilty and sad. No one wants to eat sad lettuce!
Think this low FODMAP red curry sounds great, but you don’t have time to try it now? Don’t worry! You can PIN THIS POST for later!
Keep It FODMAP Friendly
Your whole family will love this low FODMAP red curry! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, chicken. Because chicken is a protein, it doesn’t have any FODMAPs. That means you can eat as much as you want without adding to your FODMAP load.
Next up, ginger. According to Monash University, ginger doesn’t have any detectable FODMAPs. So, ginger won’t add anything to your FODMAP load, either.
We’re also using a ton of veggies in this recipe. Just so you know, according to the Monash app, carrots and red peppers don’t have any detectable FODMAPs. That means you can pack this red curry with lots of delicious veggies without adding to your FODMAP load.
Heads up, even though red peppers don’t have any FODMAPs, they get their bite from a chemical called capsaicin. This can cause heartburn in some people. If you know you’re prone to heartburn, you might want to sit this one out.
We’ll also be using bok choy. According to the Monash app, bok choy is low FODMAP in servings of 1 cup per sitting. Servings of 1 and 1/3 cups are high in the polyol sorbitol.
This recipe uses 1 cup of bok choy, which works out to 2.5 tbsp per person or 1/8 of a serving. This is well within Monash’s recommended range.
Next up, leeks. Leeks are low FODMAP in servings of 2/3 of a cup. Servings of 1 cup or more are high in the polyol mannitol. Remember, when cooking with leeks, only the green parts are low FODMAP.
We’ll be using 1/2 a cup of leeks total. This works out to 1.3 tbsp of leeks per person which is well within Monash’s recommended serving size.
You’ll also need a red curry paste! If you don’t have any handy, grab my low FODMAP red curry paste recipe. Because you’re only adding two tbsp of curry paste to a 6 serving dish, as long as you’re using a low FODMAP paste, you won’t get any notable FODMAPs here.
Last but not least, coconut milk. According to Monash University, coconut milk is low FODMAP in servings of 1/4 cup per sitting (60ml). Servings of 1/2 a cup or more are high in the polyol sorbitol.
Our recipe uses one can (400ml) of coconut milk. This works out to 1/4 cup per serving, which is within Monash’s recommended range.
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Looking for a quick and easy curry recipe? This low FODMAP red curry is going to rock your socks!
- 1 tbsp olive oil
- 2 chicken breasts *optional (thinly sliced)
- 1 tbsp low FODMAP garlic-infused oil
- 1/2 cup leeks (green part only, thinly sliced)
- pinch salt
- 1 tbsp fresh ginger (minced)
- 2 red peppers (seeded, thinly sliced)
- 1 cup matchstick carrots
- 2 tbsp low FODMAP red curry paste
- 1 can coconut milk (full fat)
- 1 cup bok choy (quartered)
- 3/4 cups water
- 1.5 tsp demerara sugar (or brown sugar)
- 1 tsp soy sauce
- 1.5 tsp rice wine vinegar
- 2 cups rice of choice (cooked)
Warm olive oil in a deep frying pan. Add chicken slices and cook until chicken is no longer pink in the center (about 6-8 minutes). Drain pan and set chicken aside.
Warm garlic-infused oil in the same pan over medium heat. Add ginger and cook for 30 seconds. Then, add leeks and salt. Cook until the leeks are tender (about 5 minutes).
Add vegetables and cook for another 5 minutes. Then, return the chicken slices to the pan and add the curry paste. Cook for an additional 2 minutes.
Add coconut milk, water, bok choy, and sugar. Increase the heat and gently simmer the curry until the sauce becomes thick (about 15-20 minutes).
Remove your pan from the burner and season with the soy sauce and rice vinegar to taste. Serve immediately on warm rice.
This easy low FODMAP red curry will be a family favourite in no time! Did you like this recipe? Don’t forget to share it! Together we’ll get the Low FODMAP Diet down to a science!
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© 2018 Amy Agur – The FODMAP Formula
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