Low FODMAP Tofu Curry

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This curry features a smooth, bold sauce made from low fermentable ingredients, blended with homemade spice paste. Firm tofu adds protein, while the sauce is creamy without upsetting sensitive stomachs. With IBS-friendly veggies and Monash-approved seasoning, it’s a perfect bloat-free meal.

Ingredients Needed:

For the Curry Base:

• 3 tbsp ghee or garlic-infused oil: flavor base, FODMAP-safe.
• 1 large carrot (chopped): adds sweetness and body.
• 50 g spring onion greens: only the green tops are FODMAP-safe.
• 40 g ginger (chopped): fresh and spicy.
• ½ red bell pepper: adds mild sweetness.
• ½ green bell pepper: color and crunch.
• 75 g common cabbage OR sub with zucchini/spinach: gentle swap for gut-friendly fiber.
• 1 large tomato (chopped): Monash-safe in moderation.
• 2 tsp Monash-safe garam masala: check for no onion/garlic.
• 1 tsp ground cumin: earthy base.
• 1 tsp ground coriander: warm citrusy flavor.
• 1 tsp sweet paprika: mild, rich flavor.
• ¼ tsp asafoetida (optional): only if garlic-free and used sparingly.
• 750 ml water (or up to 1L): controls sauce thickness.

For the Curry Paste:

• ½ tsp cardamom powder (or 8 pods): aromatic touch.
• 1 tbsp sweet paprika: adds rich color.
• 1 tbsp ground cumin: enhances depth.
• 2 tbsp garam masala: use certified Low FODMAP.
• 1 tbsp fenugreek seeds (optional): use only if well-tolerated.
• 1 tbsp ground coriander: citrus warmth.
• 1 tsp turmeric powder: golden color, anti-inflammatory.
• 1 tsp Kashmiri chilli (optional): adjust to spice preference.
• 1 tsp amchoor (optional): only if garlic-free and well-tolerated.
• 50 g tomato paste: FODMAP-safe.
• Juice of 1 lemon: zesty balance.

To Finish:

• 500 g firm tofu (drained): plant protein.
• 2 cups Low FODMAP vegetables: zucchini, spinach, green beans.
• ½–1 cup lactose-free cream or unsweetened almond milk: creamy finish.
• Salt and pepper to taste.

How To Make Low FODMAP Tofu Curry:

Cook the Base Vegetables:
In a large skillet, heat ghee or garlic-infused oil. Sauté carrots over low-medium heat for 15–20 minutes until soft. Add a pinch of salt.

Add Aromatics & Simmer:
Add spring onion greens, ginger, bell peppers, cabbage (or zucchini/spinach), and stir until soft (about 10 more minutes). Add tomatoes and spices. Pour in 750 ml water. Cover and simmer for 15–20 minutes until all is soft and fragrant.

Blend into Sauce:
Cool the mixture slightly, then blend until smooth to make a thick, creamy curry gravy.

Make the Curry Paste:
Blend all curry paste spices, tomato paste, and lemon juice. If needed, add a bit of the curry sauce to help blend into a smooth paste.

Cook the Tofu:
In the same skillet, pan-fry tofu until crispy at edges. Set aside.

Combine & Simmer:
Add a little oil to the pan. Fry the curry paste until fragrant. Stir in the blended curry base. Add your chosen Low FODMAP vegetables and simmer gently.

Finish with Cream:
Stir in lactose-free cream or almond milk. Add tofu. Simmer 5–10 minutes until all is heated through and flavors combine.

Recipe Tips:

• Always use Monash-tested spice blends to avoid hidden garlic or onion.
• Use cabbage carefully—limit to 75g or swap for spinach or zucchini.
• Taste and adjust lemon juice and spice level to your preference.
• Serve with rice or quinoa for a complete, IBS-friendly meal.
• Make a double batch of sauce and freeze for quick dinners.

How to Store & Reheat:

• Room Temperature: Not recommended.
• Fridge: Store in an airtight container for up to 3 days.
• Freezer: Freeze sauce and tofu separately for up to 2 months. Reheat gently to preserve texture.

Nutrition Facts (approx. per serving):

• Calories: 280
• Sodium: 420 mg
• Protein: 15 g
• Fat: 18 g
• Carbs: 14 g
• Fibre: 4 g
• Sugar: 5 g

FAQs:

Is curry Low FODMAP?
Yes, when made with certified spice blends and FODMAP-safe vegetables, curry can be gentle on digestion and suitable for IBS.

Can I eat tofu on a Low FODMAP diet?
Yes, firm tofu is Low FODMAP and a great source of plant-based protein.

Is cabbage Low FODMAP?
Only in small amounts. Limit to 75g per serving or replace with zucchini or spinach.

Can I use cream in Low FODMAP curry?
Yes, use lactose-free cream or unsweetened almond milk to keep it tummy-friendly.

What’s a good Low FODMAP curry side?
Serve with plain white rice, quinoa, or a small portion of certified gluten-free naan.

Try More Recipes:

• Low FODMAP Tofu Scramble
• Low FODMAP Stir Fry Sauce
• Low FODMAP Chicken Stir Fry