Vegan Coconut Green Curry

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One of the biggest issues I have being on the low FODMAP diet is the struggle to create a sauce suitable within such strict guidelines. When it comes to curry, I’ve searched high and low for a curry paste that contains no onion or garlic and have had no success. This recipe doesn’t contain either, and I feared it would be bland – BUT to my surprise, it’s is packed with flavor from the spices and coconut milk! Did I also mention it’s A CURRY US LOW-FODMAPPERS CAN EAT?!

I’m aware this recipe calls for cashew nuts to serve – I absolutely love cashews and can tolerate a small amount, but just ten nuts does contain high amounts of Oligos- GOS and fructans, so if you cannot tolerate them or are on a very strict low FODMAP diet, just swap them for pine nuts or pumpkin seeds or omit altogether. I promise it will taste just as good!

I could rave on about this comforting veggie based meal for hours but I’ll save you from that – just scroll down for the recipe and get excited.

Further Food Nutritionist Commentary:

This veg-heavy curry balances savory and sweet notes of curry and coconut with a hit of spice from fresh stem ginger, chili flakes and turmeric. The compound in turmeric responsible for its bright yellow hue, curcumin, is a powerful anti-inflammatory linked to improved heart health, blood sugar control, and may reduce arthritis pain and risk of certain types of cancer. Broccoli, zucchini, spinach and potato add fiber, plus essential vitamins and minerals to make this a nutrient-packed comfort meal!

Notes: Per ounce "light" coconut milk has about 20 fewer calories than full-fat and saves 3 grams of fat, 2 grams of which are saturated. If you make the swap, start by adding a bit less water since "light" is less creamy, and add more during cooking only if needed.

By Heather Goesch, MPH, RDN, LDN

Vegan Coconut Green Curry

  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Servings: 6

Ingredients

2 teaspoon coconut oil (or garlic infused oil if you can tolerate it)
1 inch chunk ginger (peeled)
2 teaspoon ground turmeric
1 teaspoon cumin
2 small potatoes
1 broccoli
1 courgette
1 can coconut milk
1 ‘can’ water
5 cups spinach
½ teaspoon chilli flakes
½ a lime (juiced)
handful of cashews (optional)
fresh coriander (optional)

Instructions

1. Heat up the coconut oil in a large sauce pan on medium heat.
2. Peel and chop the ginger and add to the pan together with the turmeric and cumin, before stirring and cooking for a few minutes until the ginger is soft.
3. Meanwhile, peel and cut the potato in 1 inch cubes before adding to the pan and letting sauté for a few minutes. You can add a splash of water or more oil if the spices/potato start to stick to the bottom of the pan.
4. Cut broccoli into florets and courgette into small chunks and add to the pan together with the coconut milk and equivalent amount of water.
5. Cook until the potato cubes are soft (about 15-20 minutes depending on size).
6. Remove from the heat, add spinach, chilli flakes and a squeeze of lime and give it a stir.
7. Add more salt and spices if needed before topping with cashews and fresh coriander. Serve &  enjoy!

1. Heat up the coconut oil in a large sauce pan on medium heat. 2. Peel and chop the ginger and add to the pan together with the turmeric and cumin, before stirring and cooking for a few minutes until the ginger is soft. 3. Meanwhile, peel and cut the potato in 1 inch cubes before adding to the pan and letting sauté for a few minutes. You can add a splash of water or more oil if the spices/potato start to stick to the bottom of the pan. 4. Cut broccoli into florets and courgette into small chunks and add to the pan together with the coconut milk and equivalent amount of water. 5. Cook until the potato cubes are soft (about 15-20 minutes depending on size). 6. Remove from the heat, add spinach, chilli flakes and a squeeze of lime and give it a stir. 7. Add more salt and spices if needed before topping with cashews and fresh coriander. Serve &  enjoy!

Nutrition Information

Per Serving:  Calories: 175; Total Fat: 10g; Saturated Fat: 9g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 164mg; Potassium: 542mg; Carbohydrate: 19g; Fiber: 3g; Sugar: 2g; Protein: 5g


Nutrition Bonus:  Vit C: 70%; Vit A: 62%; Iron: 19% 

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One thought on “Vegan Coconut Green Curry

  1. Collegeceliackc

    I made this for dinner tonight…and I was amazed how easy and flavorful this dish turned out without complex or tons of ingredients! I’ve only tried cooking with coconut milk a couple times before, but I think it really was the key to this dish. The only thing I changed was adding a little bit of curry spice since I didn’t have cumin or ginger on hand…still delicious and still a new fave!

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