Low FODMAP potato and chickpea curry stew
Is there anything more cosy and warming than a steaming bowl of Low FODMAP stew on a cool autumnal evening?
This Low FODMAP vegan potato and chickpea curry stew is a super quick and convenient meal for any weekday, and it is sure to warm you up. Now that we’re heading into cooler weather here it is definitely the time of year to embrace all the delicious soups and stews.
Keeping it vegan
It isn’t all that easy to follow the low FODMAP diet if you’re vegan or vegetarian. Unfortunately meat is incredibly convenient on the low FODMAP diet since meat is low in FODMAPs. However, we’re dedicated to writing recipes to include all, so if you’re looking for meals without meat then this stew is the perfect recipe to start with!
Using canned chickpeas is a great way to keep meals vegan, all the while staying within the low FODMAP limits. According to Monash, a low FODMAP serving of chickpeas is 42 grams (check out Monash’s FODMAP App to look up all your favourite foods!).
Not only that, this recipe uses coconut milk. This is partly to keep it dairy free/ vegan, but to be honest we used it mostly for the flavour. There is a reason coconut milk is used in a lot of curries, and that is because it is delcious!
Don't be afraid to load up on the spices!
Although there are so many foods you have to be careful with on the low FODMAP diet, I always try to be optimistic with some of the things you can eat. Sure, onion and garlic are the easiest way to make any meal delicious, but unfortunately they are definitely a no-go, at least to start with. Maybe you are one of the lucky people that doesn’t have an issue with either onion or garlic, but if you’re like most of us, they are definitely not a friend to your gut.
That being said, most spices and herbs are fine on the Low FODMAP diet (at least in the quantities you would use them to flavour a meal). So it is always exciting to try new combinations of herbs and spices that make each dish taste unique and still packed with flavour even without onion and garlic.
This type of stew is pretty forgiving, in reality you can add whichever spices or herbs you want to. We chose a relatively traditional curry base with ginger, turmeric, cumin, garam masala, paprika and fresh ginger. Therefore this dish is very flavourful, and with the addition of the coconut milk it ends up with a lovely full flavour (though it isn’t at all spicy- you could always add in some chili flakes or cayenne pepper or if you want some extra spice!)
Why not try out some of our other recipes
Low FODMAP potato and chickpea curry stew
- 150 grams Red Pepper
- 150 grams Green Pepper
- 160 grams Canned Chickpeas Drained and Rinsed
- 100 grams baby spinach
- 240 grams Coconut Milk
- 6 medium Potatoes
- 400 ml Water
- 1 tbsp Oil
- 1 inch fresh ginger
- 2 tsp Garam masala
- 2 tsp Paprika powder
- 1 tsp Turmeric
- 1 tsp Ground Cumin
- 1 pinch Salt & Pepper to taste
- 0,5 Cube of Low FODMAP Vegetable stock
- Start by peeling and cutting the potatoes into smaller bits (around 1,5cm bits). Put them in a pot and cover in water to prevent them going brown.
- Cut and deseed the red and green pepper and cut into 2,5cm bits.
- Rinse the spinach and set aside.
- Drain the can of chickpeas and weigh out 240 grams. Give them a good rinse or ideally a soak in some cold water for a few minutes. This helps reduce any risk of having more residual FODMAPs that the liquid may contain.
- Peel and Grate the ginger on a fine grater and place into a small bowl or plate.
- Measure out the rest of the spices and set aside along with the grated ginger.
Making the stew
- Pour the oil into the bottom of a saucepan. Heat to medium heat.
- Tip the potatoes into the saucepan and let it cook in the oil over medium heat for about 5 minutes
- Reduce the heat to medium low. Add the spices and ginger into the pot with the potatoes and let cook another 5 minutes. Stir often to prevent it from burning to the bottom of the pan
- Pour in the 400ml of water and turn the heat back up to medium high. Make sure to stir the potatoes around and get any of the "fond" deglazed from the bottom of the pan. Cover with a lid and let cook for 5 more minutes.
- Add the peppers, chickpeas and coconut milk into the pot cover with the lid again.
- When it is back to simmering again you can put the spinach on top of the rest of the ingredients in the pot and let it wilt down. Mix it in with the rest of the stew.
- Let the stew simmer for another couple of minutes until the potatoes are soft and peppers have lost that raw texture but still have a little bite left in them. This time varies a little depending on the size and type of your potatoes (~5 minutes).