Coconut and Pumpkin Curry with Roasted Chickpeas
A low FODMAP Curry Recipe
Bursting with flavour and plant-based goodness, this Low FODMAP Coconut and Pumpkin Curry with Roasted Chickpeas is your next go-to for a comforting, hearty meal. Rich in creamy coconut, aromatic spices and roasted chickpeas, this plant-based and low FODMAP curry is sure to warm you from the inside out. Packed with 12 g of protein and 8.5 g fibre per serving, it’s a delightful fusion of nourishment and indulgence.
Inspired by my love for cozy, nourishing meals and the earthy sweetness of pumpkin, this curry combines simple ingredients to create a bowl of pure comfort. I wanted to craft a dish that celebrates vibrant flavours without compromising on digestibility. It’s perfect for those managing IBS or following a low FODMAP diet looking for a low FODMAP curry to warm them up.
The creamy coconut milk paired with the sweetness of pumpkin creates the perfect base for a gentle curry that’s light yet satisfying. Roasted chickpeas add a delightful crunch and a protein boost, while fresh spinach brings a vibrant green pop and lots of good nutrition.
What I love most about this recipe is how easy it is to make. It’s ideal for busy weeknights or a cozy weekend dinner. It’s the kind of meal that feels luxurious but requires minimal effort, leaving you with more time to enjoy every flavourful bite. Cook extra then eat it fresh and put some in the fridge or freezer for another day.
Recipe Notes
Are Chickpeas Low FODMAP?
So you thought you couldn’t eat chickpeas on a low FODMAP diet? Not at all! Just stick to the low FODMAP serve for chickpeas of 42 g and use drained canned chickpeas to minimise FODMAPs.
You can use up to 84 g of chickpeas (a moderate FODMAP serve) as long as you keep all the other ingredients in your recipe low FODMAP.
Make sure you get canned chickpeas in water and rinse them well to remove as many FODMAPs as possible.
Instead of chickpeas, why don’t you add beans? Check out my bean blog ‘Lowest FODMAP Beans’ to find out why beans are not all created equally.
Is Coconut Milk Low FODMAP?
Buy tinned coconut milk and avoid those containing high FODMAP ingredients like inulin to ensure it is a low FODMAP coconut milk. The low FODMAP serve of canned coconut milk is 60 g (or 1/4 cup). This makes one portion of this recipe suitable for those who want to try a low FODMAP diet.
Low FODMAP Vegetable Broth
Make your own from low FODMAP vegetables like carrots, celery, courgettes and parsnips), or use a certified low FODMAP options such as:
How to keep this recipe Low FODMAP
This recipe is low FODMAP at the serving size recommended. Larger portion sizes may increase your FODMAP intake to over of the ‘low FODMAP’ serve due to the inclusion of coconut milk, chickpeas and pumpkin.
Enjoy and let me know if you have any questions or comments about the recipe. I’d love to know what you think!
Coconut and Pumpkin Curry with Roasted Chickpeas – A Low FODMAP Curry
Equipment
- 1 Roasting tin
- 1 Large frying pan with lid
Ingredients
- 240 g Pumpkin or Squash chopped into 1-2 cm chunks
- 240 g Carrot 2 large, roughly chopped
- 165 g Aubergine (Eggplant) chopped into 2 cm pieces
- 8 g Coriander (Cilantro) 1/2 bunch
- 3 1/2 tbsp Extra Virgin Olive Oil garlic infused if desired
- 125 g Chickpeas tinned, drained and rinsed (3/4 cup)
- 1/4 tsp Chili flakes optional
- 1 1/2 tsp Coriander Seeds ground
- 1 tsp Turmeric ground
- 1 tsp Cumin ground
- 2 tbsp Ginger crushed
- 22 stalks Green Onion green tips only, 1/2 cup
- 240 ml Canned Coconut Milk
- 250 ml Vegetable Broth low FODMAP
- 1 leaf Bay Leaf
- 1 tbsp Tamari
- 2 tbsp Tomato Paste
- 1 Lime zest and juice
- 2 tsp Corn Flour
- 1 tsp Brown Sugar
- 1.5 cups Brown Rice 340 g raw
Instructions
- Preheat oven to 180℃. Place the 125 g Chickpeas and 165 g Aubergine (Eggplant) into the preheated oven. Roast for 10 minutes then turn over the aubergine and mix the chickpeas by shaking. Cook for a further 10 minutes or until the chickpeas are evenly brown and the aubergine is cooked on both sides.
- While the aubergine and chickpeas roast, start cooking your curry. Cook the 1.5 cups Brown Rice according to pack instructions. Heat a large frying pan over medium heat. Add the spices (1/4 tsp Chili flakes, 1 1/2 tsp Coriander Seeds, 1 tsp Turmeric, 1 tsp Cumin, 2 tbsp Ginger) and 3 1/2 tbsp Extra Virgin Olive Oil mixture to the pan along with the 22 stalks Green Onion. Fry for one to two minutes or until fragrant. Add the 240 ml Canned Coconut Milk and 250 ml Vegetable Broth along with the 1 tbsp Tamari, 1 leaf Bay Leaf and 2 tbsp Tomato Paste. Mix well. Then add the 240 g Pumpkin or Squash and 240 g Carrot. Bring to a simmer and then turn down to medium low heat. Cover with a large lid. Allow to cook for 20 minutes, stirring occasionally. If the sauce looks like it is getting too dry, turn down the heat and add a splash of water.
- After 20 minutes check to see if the vegetables are soft (if they aren’t soft continue cooking for another 5 to 10 minutes). When the vegetables are soft, dissolve 2 tsp Corn Flour in 2 tablespoons of warm water and mix through the curry to thicken. Zest the lime while the sauce thickens. Then remove the curry from heat and mix through the 1 Lime (zest and juice). Add 1 tsp Brown Sugar to the sauce if needed and remove the bay leaf. If you want your curry hot, then now is the time to add more chilli flakes if desired. Fold through the cooked aubergine.
- Serve the curry on top of the rice and garnish with fresh Coriander (8 g Coriander (Cilantro)) and the roasted chickpeas. If you have any leftovers, you can freeze them to eat at a later date.