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Low FODMAP potato and chickpea curry stew
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Low FODMAP potato and chickpea curry stew

This warming and filling curry stew is perfect for a cold autumn day
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Dinner, lunch
Cuisine: American, Indian
Keyword: Coconut, Curry, Potato, Stew
Servings: 4 portions
Cost: $

Ingredients

  • 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

Spices

  • 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

Instructions

Prepping vegetables

  • 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.

Spices

  • 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).