Thai Green Curry
low fodmap - garlic and onion free
Thai green curry is one of my faves.
This super healthy Thai green curry is fragrant, fresh and bursting with flavour.
The best bit is if you're following a low FODMAP diet or have had to cut onion and garlic from the diet, you CAN make a low FODMAP onion and garlic free green Thai curry. CRAZY.
(Note - coconut milk should be eaten in low quantity or even avoided from some people following low FODMAP)
METHOD - TO MAKE THE PASTE
First chop the chillies, keep the seeds if you want an extra kick ;-) Use 1 or 2 depending how hot you like it. Finely chop the coriander.
In a pestle and mortar grind together the chillies, lemongrass, ginger, asafoetida, coriander seed and fresh coriander, cumin, salt + pepper, turmeric & kefir lime leaves. Grind and mix as much as possible to get a paste.
NOTE: Asafoetida is a replacement for garlic/onion flavour, you can also use garlic oil instead
If you don't have kefir lime leaves, add 1/2 lime juiced and some lime peel to the sauce.
TIP: If it's too dry add a squeeze of lime to the paste. Personally I prefer grinding dry ingredients. I keep tubes of lemongrass and ginger in the cupboard to make it easier.
INGREDIENTS
PASTE
- 1 or 2 green or birdseye chillies
- lemongrass paste
- thumb of ginger, or 1 tbs ginger paste NOT GROUND GINGER
- 2 tsp asafoetida
- 2 tsp coriander seed
- Fresh coriander
- Lime juice
- 1/2 tsp cumin seed
- 1/2 tsp salt
- 1/2 tsp pepper
- 1 tsp Turmeric
- 2 kefir lime leaves
- Light or regular coconut milk
- 1 tsp Fish sauce
- 1/2 tsp sugar
- coconut oil, or spray oil of choice
Chicken (or prawns or tofu)
Vegetables of choice: Broccoli, sugar snap peas & baby corn
Low FODMAP: Courgette & yellow peppers
Now, on a medium heat, warm some oil in a large frying pan or wok.
1. Add the paste and leave until you can smell the ingredients warming and becoming more fragrant
2. Add the chicken now if using chicken - give a little stir
3. Add all the veggies
4. Once the chicken and veggies are lightly browned, pour the entire can of coconut milk over and turn heat down. Stir thoroughly.
Add 2 drops fish sauce (be careful with fish sauce - too much can ruin it!), a squeeze of lime and 1/2 tsp sugar. Stir and slowly bring heat back up to simmer and add the lid.
If using prawns add after the veg has browned to prevent overcooking.
Note - it's fine to add coconut milk in while chicken is still pink on outsides. You're essentially boiling the chicken in the coconut milk.
Finally, once chicken cooked through and vegetables cooked to your liking, take off the heat. I often have as a soup or serve with jasmine or long grain basmati rice
Tip: Coconut milk light is a fab option for a lighter meal and you're aiming to lose weight.
Enjoy, Hannah x.