This low FODMAP curry paste recipe has no onion, garlic or chili and it’s the perfect base for any curry! I know a low FODMAP curry paste without three of the most common ingredients sounds impossible or tasteless but I assure you this paste is bursting with flavor.
Being Thai and eating on an IBS low FODMAP diet plan was really hard because every dish had garlic, onions and chili in it. I wanted to make a low FODMAP curry that I could enjoy and was true to the flavors I grew up loving. This recipe does just that!
Here’s everything we’re going to cover today when we make the low FODMAP curry paste:
- Curry Powder vs Curry Paste
- FODMAP Notes
- How To Make Low FODMAP Curry Paste
- How To Store Curry Paste
- 5 Variations For This Low FODMAP Curry Paste
- Where To Buy 8 Low FODMAP Curry Paste & Sauces
First things first, this is a curry paste recipe and that’s very different from curry powder.
Curry Powder vs Curry Paste
This recipe for low FODMAP curry paste will teach you how to make curry with curry paste not curry powder. Curry pastes are made by blending fresh or dried aromatics like chilis, garlic, onions, ginger and other herbs like lemongrass, galangal or leafy herbs.
Curry powder is a dry mix of herbs and spices that’s used to give curries they’re distinct flavor. Thai curries rely on curry pastes to give flavor but Malaysia and Indian curries use pastes and powders to make a flavorful curry.
This low FODMAP curry paste is the base for a lot of my easy low FODMAP dinners but I also like to add my own blend of spices to make low FODMAP curry powder. I have a recipe for a slow cooked lamb shoulder curry here. Complete with a low FODMAP curry powder recipe you can make yourself.
Let’s cover all the FODMAP notes in this low FODMAP curry paste now that we know the difference between a paste and powder.
Low FODMAP curries are hard to find because the main ingredients trigger IBS symptoms. The ingredients used in this recipe are low FODMAP. This recipe makes about 1 ½ cups of curry paste. I use 4 tablespoons of curry paste for a 4 person serving of curry.
Chili or Bell Pepper
Chilis are low FODMAP at 1 11” chili. You can use 1-2 tablespoons of red chili paste in place of fresh chilies.
Most recipes say to leave out this ingredient if you can’t handle spice but it makes the curry paste a bit flat. I figured out that replacing chilis with half a bell pepper adds bulk to the paste and the fragrance of chili without the spice.
I used green bell peppers and they’re low FODMAP at 75 grams. Replacing chili is easy but what about onions?
Scallions (Spring Onions)
This recipe calls for the green tops of scallions or spring onions instead of actual onions. The green tops of scallions are low FODMAP at 75 grams and give this curry paste that much needed onion flavor without the FODMAPs.
A garlic-free curry paste is totally possible with the next ingredient on this list.
Garlic Infused Oil
Garlic infused oil is a great way to add garlic flavor into curry pastes. Make sure to check your garlic infused oil for ingredients like garlic extract which are high FODMAP. Here’s an article all about garlic oil, garlic powder, and substitutes.
We’ve covered the substitutes for the curry trifecta so now we can move on to the other curry paste ingredients.
Lemongrass is low FODMAP at 1 stalk per sitting. This recipe uses 2 stalks to make 3 portions of curry that serve 16 people so it’s well within the serving size limit. Can’t find lemongrass at your local grocers? Swap lemongrass out for the zest of one lemon or 2 small limes.
The last aromatic on our list is fresh ginger. Monash states that ginger has no FODMAPs so it shouldn’t be a problem. Something common in Southeast Asian curry pastes is adding leafy herbs into pastes.That’s exactly what I did to add more flavor.
Basil And Parsley
I used a handful of fresh basil and parsley each to add freshness and flavor to the curry paste. This would add up to about half a cup of basil and half a cup or parsley. According to Monash, basil is low FODMAP at 1 cup or 16 grams and parsley has a serving size of 1 cup per sitting too.
It’s time to get those blenders out because in 5 minutes or less you’ll have your own low FODMAP curry paste.
How To Make Low FODMAP Curry Paste
This curry paste comes together quickly in a blender or food processor. You can also make it in a mortar and pestle if you have the time and patience. I had neither when I was recipe testing.
Simply chop all your ingredients into manageable pieces and put everything into the blender or food processor. Add the garlic oil and blend until you get a smooth paste. I like a bit of texture to my paste so I left it just a tiny bit chunky.
I have a vegan low FODMAP curry that teaches you how to make curry sauce with curry paste but you can easily add anything to it. Add chicken to the curry leftovers and have low FODMAP chicken curry in minutes.
Unless you’re cooking for an army, you won’t need all this curry paste. The next section will show you how to store this curry paste for longer.
How To Store Curry Paste
I love this low FODMAP curry paste because I can make a reasonable amount of it and keep the rest for lazy day meals. Here’s how you can store your curry paste.
Store It In The Fridge Or Freeze It
This low FODMAP curry paste keeps up to a week and half (sometimes two weeks) if stored in a clean jar or airtight container. Add the remaining curry paste into a jar and top with 2 tablespoons of neutral flavored oil or garlic oil. This keeps the curry paste fresh.
Want to store it for longer? Here’s an easy way to freeze fresh curry paste:
Place the curry paste in a ziplock bag. Lay it flat and seal it making sure there’s no air in the bag. Use the back of a knife to portion out the curry paste.
Freeze for a couple of hours or until ready to use. You can also freeze this paste in ice cube trays and add it to a ziplock bag after it’s frozen.
Another reason why I love this curry paste is because it’s incredibly versatile. I use this as a base for green curries, red curries, indian curries, you name it. I’ll show you how you can swap out ingredients to make this recipe work for you.
5 Variations For This Low FODMAP Curry Paste
The best low FODMAP recipes are ones that are flexible and this low FODMAP curry paste is just that. I made this paste to make my aunt’s Thai green curry but you can switch out or add in ingredients to make 5 variations.
- Plain Curry Paste: Remove the basil and parsley to have a more versatile curry paste.
- Red Curry Paste: Swap out the green bell pepper for red and remove the basil and you’ve got a red curry paste.
- Indian Curry Paste: Add fresh turmeric and remove the basil. Pair it with a low FODMAP curry powder mix for the best result. Check the ‘notes’ section of this lamb curry to make your own low FODMAP curry powder.
- Add Belacan: Belacan is a dried shrimp paste that adds a savory depth of flavor. It’s a common ingredient in many Southeast Asian curries. More on belacan here.
- Add Dried Shrimps: Another common ingredient to make your curry paste sing is dried shrimps. They have to be soaked in water to soften before being added to pastes. I explain how to use dried shrimps in this curry laksa recipe.
You can also buy pre-made low FODMAP curry pastes and sauces if you don’t want to make curry paste from scratch.
Where To Buy 8 Low FODMAP Curry Paste & Sauces
I’ve always made my own curry paste but I did not know what to do when IBS first came into my life. So, I googled “low FODMAP curry paste buy” with little to no results. But with a bit of digging, I found 8 low FODMAP certified curry pastes and sauces that are ready to use!
- Casa de Sante Curry Sauce
- Casa de Sante Thai Curry Powder
- Slightly Different Thai Red Curry
- FODMAPPED Thai Green Curry
- Bay’s Kitchen Jalfrezi Curry Sauce
- Bay’s Kitchen Thai Green Curry
- Bay’s Kitchen Thai Massaman Curry
- Bay’s Kitchen Katsu Curry
That’s it for this low FODMAP curry paste, folks. I may lose my Asian card after suggesting a garlic, onion, and chili free curry paste but the proof is in the pudding. You genuinely can’t tell that this curry paste is low FODMAP.
Not sure what to do with this low FODMAP curry paste? Make a delicious bowl of low FODMAP vegan curry in under 30 minutes!
Low FODMAP Curry Paste
This low FODMAP curry paste is the perfect aromatic base for any curry. It has no onion or garlic and is made with ingredients you can find at your local grocers. It's delicious, easy to make and only takes minutes!
- 1/2 cup green onions/scallions (green tops only) this is roughly 3 scallions
- 1/4 cup chopped and peeled ginger
- 2 lemongrass stalks
- 2 large chilies or 1/2 Bell pepper (green or red) if you can't have spicy food
- 1/2 cup basil
- 1/2 cup parsley
- 5 tbs garlic infused oil
Place all the ingredients into a blender or food processor and blend until smooth.
This recipe makes 1 1/2 cups of curry paste.
Store in a jar or airtight container and top with 2 tbs of oil to refrigerate for 1-2 weeks.
Place in a ziplock bag and lay it flat to freeze. Alternatively, freeze in an ice cube tray. This paste can last in the freezer for 2-3 months.
Use this low FODMAP curry paste to make amazing vegan low FODMAP curry