Low FODMAP Gluten-Free Japanese Curry Recipe
If you’re on a low FODMAP diet – particularly if you’re already eating gluten free – you’ll know how challenging it is to enjoy all of the dishes you once loved.
But, with a little creativity and some delicious ingredient swaps, you can still indulge in the comforting flavors of Japanese curry – without any of the worry that FODMAPs and gluten cause.
This recipe for Low FODMAP, Gluten-Free, Vegan Japanese Curry is a take on the classic comfort food that won’t disappoint. It’s also packed with wholesome ingredients like potatoes, carrots, tofu, and green beans. The best part? You can prepare it in bulk for hassle-free weekday lunches or quick weeknight dinners.
And if you’re a fan of katsu curry, fear not; you can even freeze the sauce and use it for your own gluten free katsu curry later.
So let’s dive in and gather the ingredients…
How to make Vegan Low FODMAP Japanese Curry
Oil – Garlic Infused Oil
Our low FODMAP Japanese curry begins with garlic-infused oil.
The beauty of garlic-infused oil is its ability to impart a rich garlic flavor without causing any discomfort for those on a low FODMAP diet. Fructans – the culprits behind garlic’s gastrointestinal menace – are water-soluble, but they are not fat-soluble. By infusing the oil with garlic, you get to enjoy all the aromatic goodness without upsetting your stomach.
When I made this dish for the recipe below, all I had to hand was an infused olive oil from the supermarket. If you can find a garlic-infused rapeseed oil then it’s worth using it here. Alternatively, you can make your own garlic-infused oil by smashing some garlic and frying it in oil until it begins to go golden. Then simply strain off the oil and compost the garlic.
Spices – Blooming Aromatic Flavors
Now comes the exciting part – the spices. By adding them at this stage, we allow them to bloom in the oil, infusing their aromas into the curry base. That way, when we add the stock later to make our sauce, the flavours will seep into every bite.
For this recipe, we’re using a blend of S&B brand curry powder, garam masala, kashmiri chili powder, and turmeric, providing delightful color and depth to the dish.
S&B brand delivers that very specific Japanese curry flavour profile, so it’s worth trying to find it. But if you can’t find these specific ingredients, any standard curry blend, like Madras, will get you a great result.
In order to deepen the flavour, I like to add some extra warmth from a teaspoon of garam masala. Adjust the chili powder according to your heat preferences or omit it altogether.
Root Vegetables – Potatoes and Carrots
Next up, we sauté the potatoes and carrots, giving them a head start to soften and develop their flavor profile.
This step prepares them for the roux we’ll be making later, ensuring they simmer to the right consistency in the sauce.
Roux – Creamy and Gluten-Free
Now it’s time to create a gluten-free roux to thicken our curry sauce.
I like to add an extra splash of oil or butter (vegan if required!) at this stage, before adding the cornflour. once the extra fat is incorporated, add the starch to the oil, root veg, and spice mix. Stir well so the starch is hydrated and there are no lumps.
If you want to make only the curry sauce to freeze for later, simply jump to this step after warming the oil in the pan and adding the spices before adding the veg.
The spices we bloomed earlier will beautifully infuse into this roux, layering flavour throughout the dish.
Liquid – Low FODMAP options
To give our curry its rich, comforting base, we’ll need some stock.
For a low FODMAP, plant-based option, I’m using Massel’s vegan, low FODMAP stock. However, feel free to use your favorite FODMAP-friendly broth or even plain water with a teaspoon or two of additional salt to taste will work in a pinch. Remember, the sauce should be slightly thinner than you’d like it to be at this stage, as it will thicken during cooking.
Tofu – The Flavourful Sponge
I love giving tofu puffs the centre stage for this recipe. This is a classic Chinese hot pot ingredient that you can find in Chinese grocery stores, and they essentially act as flavorful sponges that soak up the umami goodness of the curry sauce.
However, if you prefer a firmer texture – or perhaps an ingredient that’s easier to find – use firm or super firm tofu chopped into blocks instead. Feel free to drop it straight in at this stage, or fry them up first. Frying before adding to the curry allows the sauce to seep into the crispy edges of the tofu. It won’t stay crispy in the final curry, but it will take on more of the flavour.
Veg – Vibrant Green Beans
Incorporating green beans adds a burst of color to the golden-orange hue of this curry. But, as with any low FODMAP dish, portion sizes are crucial. Green beans are low FODMAP in portions of 75g, but beyond that, they can become problematic. So, keep an eye on your portion sizes if you’re strictly following this recipe.
Alternatively, you can skip the green beans altogether. I love the colour and texture they bring to this dish, so I would recommend adding courgette or broccoli if skipping the green beans, but again be careful of portion sizes.
Flavorings – The Final Touch
Before covering the pot and letting it simmer to perfection, I like to add two tablespoons of gluten-free soy sauce and 1 tablespoon of maple syrup. These flavorings contribute a delightful balance of savory and sweet notes to our curry. If you prefer, you can use sugar instead of maple syrup. If you’re not vegan and honey isn’t a trigger for your symptoms, feel free to use it here, too, for a more traditional flavour profile.
Then pop on a lid and let the curry simmer until the potatoes and carrots reach the desired tenderness, and the sauce has thickened to a velvety consistency.
There you have it – a Low FODMAP, Gluten-Free, Vegan Japanese Curry that’s both flavorful and friendly to your stomach.
Prepare it in large batches for easy weekday lunches or weeknight dinners and remember, you can ditch the veg and freeze the sauce separately for future use in katsu curry or simply enjoy it as is. So go ahead, whip up this comfort food, and let me know how it turns out for you. Feel free to experiment and tailor the recipe to suit your taste – just let me know how you get on!
Low FODMAP Gluten Free Vegan Japanese Curry
This recipe for Low FODMAP, Gluten-Free, Vegan Japanese Curry is a take on the classic comfort food that won’t disappoint. The best part? You can prepare it in bulk for hassle-free weekday lunches or quick weeknight dinners.
Ingredients
- 2 tbsp Garlic infused oil
- 1 tbsp S&B Curry Powder
- 1 tsp Garam masala
- ½ tsp Kashmiri chilli powder
- 4 Medium potatoes
- 3 Medium carrots
- 1 tbsp of additional oil (or butter, if desired)
- 2 tbsp Cornflour
- 500ml Low FODMAP and gluten free Vegetable stock
- 200g Tofu puffs
- 200g Green beans, ends trimmed and chopped in half
Instructions
- Peel and chop the potatoes and carrots into bite-sized pieces.
- In a large saucepan or pot, heat 2 tbsp of garlic-infused oil over medium heat and add the spices to bloom for around 5-10 seconds.
- Add the chopped potatoes and carrots to the pot and saute for 3-5 minutes allowing them to soften slightly and mix with the spices.
- In the same pot, add the remaining 1 tbsp of garlic-infused oil (or butter if using) and once melted, add the cornflour and stir well to coat the vegetables and combine.
- Cook for an additional 30 seconds to get rid of the raw taste of the cornflour, then slowly pour in the stock, stirring continuously.
- Add the gluten-free soy sauce and the syrup or sugar and stir to incorporate. Then add the tofu puffs to the simmering curry and stir to distribute throughout the sauce. Add on a lid and allow to simmer on a medium heat until the potatoes and carrots are almost done - around 15-20 minutes.
- Once the potatoes and carrots are just tender to the end of a knife, add the green beans and stir through, then return the lid to the pot and cook until the green beans are tender - around 3-5 minutes. Once the vegetables are soft and the sauce is at the desired consistency, serve with white rice and garnish with fresh herbs or sesame seeds.