Coconut and Pumpkin Curry with Roasted Chickpeas - A Low FODMAP Curry
Looking for a hearty, flavourful meal that's plant packed but also gentle on your gut? This Low FODMAP roasted aubergine and chickpea curry is the perfect choice! Packed with vibrant vegetables, warm spices, and a creamy coconut milk sauce, this dish is both satisfying and soothing for those with sensitive digestion.
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.
Notes
Nutrition per serve: 566 kcal, 12 g protein, 26 g fat (12 g saturated), 8.5 g fibre