Low-FODMAP & Gluten-free Creamy Chickpea Masala Curry

I love Indian curry, and I love Indian masala.

This is a chickpea curry-masala recipe that combines these two gorgeous flavors in a creamy, coconut milk-infused tomato sauce, with the addition of potatoes and carrots.

I decided to mix up my favorites, while ensuring that the bowl remained low-FODMAP in each serving.  Since the maximum serving for canned chickpeas is 42g due to GOS, my addition of carrots and potatoes means this meal can be enjoyed in a nice sized portion.

My mouth was so happy savoring every bite. Only 2 weeks ago I ate Basmati rice for lunch while all my coworkers enjoyed Indian take-out. My sweet revenge is making it gut friendly at home just for me.

Feel free to add other vegetables that you tolerate and serve it with low-FODMAP Coconut Rice, or rice noodles.  It is incredibly flavorful, 100% vegan, and gluten-free.

A few FODMAP facts:

  • Chickpeas (garbanzo beans) are high in GOS.  However, if you use canned, drained and rinsed chickpeas, your portion size can be larger without having a FODMAP issue.  This is because the canning liquid ‘leaches’ away the harmful carbohydrates.
  • Some spice blends contain added onion and garlic.  Check your curry and your garam masala products to make sure you don’t accidentally add these triggers.
  • Canned coconut milk contains sorbitol in excess.  Make sure to pay attention to your serving size.  I love the richness of flavor and subtle coconut flavor that this product adds to recipes. 😊
  • Many soup products contain added onion, garlic and other triggers.  If you can’t find one at the store with low-FODMAP ingredients, you can prep your own using my recipes on the blog!

You may also love:

Or check out over 500 more low-FODMAP recipes on the blog including my low-FODMAP Best Asian recipes.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

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Low-FODMAP & Gluten-free Creamy Chickpea Masala Curry

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Creamy, spicy and so delicious low-FODMAP Chickpea Curry Masala.  You will love this recipe!   Gluten-free and Vegan.

  • Author: Dr. Rachel Pauls
  • Prep Time: 15M
  • Cook Time: 30M
  • Total Time: 45M
  • Yield: 6 servings 1x
  • Category: Entree
  • Method: cooking
  • Cuisine: Indian
  • Diet: Gluten Free

Ingredients

Scale
  • 2 tablespoons garlic infused olive oil
  • 1 large Russet or Yukon Gold potato (about 250g), peeled and chopped into 1/2 inch cubes
  • 1 medium carrot (75g), cut into rings
  • 1 tablespoon grated fresh ginger
  • 1 tablespoon garam masala spice blend*
  • 1 teaspoon kosher salt, plus to taste
  • Pepper, to taste
  • 1 teaspoon ground cumin
  • 12 teaspoons turmeric powder or yellow curry powder*
  • 1 (15-ounce) can chickpeas, rinsed and drained*
  • 12 ounces full fat canned coconut milk, shaken*
  • 1/2 cup low-FODMAP vegan broth, prepared*
  • 1 (15-ounce) can fire roasted diced tomatoes or plain diced tomatoes*
  • 12 tablespoons potato starch or cornstarch
  • 2 cups (75g) baby spinach or kale*
  • 1/4 cup fresh cilantro, plus for garnish
  • 1 tablespoon fresh lemon juice, plus extra lemon wedges for serving

Instructions

  • In a large saucepan or shallow Dutch oven heat your infused oil. Add the potatoes and carrot slices, and stir to brown them for about 3-5 minutes
  • Add the grated ginger and garam masala, salt, cumin, and turmeric and sauté for about a minute to infuse the oil with the ginger and coat the potatoes
  • Once potatoes are seared, mix in the canned and drained chickpeas, coconut milk, low-FODMAP vegan broth and diced tomatoes
  • Continue cooking until the sauce reaches a simmer. Reduce heat to medium-low to maintain the simmer, and cook for 10-15 minutes until the potatoes are just softened, but not mushy
  • You may opt to try to crush some of the tomatoes while cooking, if you like the color
  • For a thicker sauce, remove about 1/4 cup of the sauce, and stir in 1-2 tablespoons of potato starch, or cornstarch.  Mix this back to the sauce while simmering
  • Add the spinach and stir until wilted
  • Stir in the cilantro and lemon juice
  • Taste sauce and add additional seasonings, salt and pepper as desired
  • Serve with rice, garnished with cilantro and lemon slices

Notes

  • Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients (*using available FODMAP data at time of posting)
  • Infused oils do not absorb the FODMAP carbohydrates so you can consume these on the low-FODMAP diet. Read more on this blog!
  • Check to ensure your garam masala and curry powder do not contain onion or garlic
  • One can of rinsed and drained chickpeas is about 246g; one low-FODMAP serving is 42g. This recipe allows for 6 servings for GOS FODMAPs
  • Coconut milk (from can) is low-FODMAP in 2 ounce servings. This recipe allows for 6 servings due to sorbitol FODMAPs
  • For canned tomatoes, about 4 ounces is one low-FODMAP serving. Check to ensure your produce does not contain onion or garlic.  Fire roasted tomatoes have not been tested for FODMAPs, if you do not tolerate spicy foods then use regular canned tomatoes
  • 75g of spinach is one low-FODMAP serving
  • You will use about 1/4 lemon for the juice of this recipe

Nutrition

  • Serving Size: 6 servings

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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