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Vietnamese Curry – low fodmap Vietnamese Coconut & Tempeh Curry

This is a super tasty and delicious curry that also happens to be vegan, gluten free, low fodmap and a taste sensation!! We make a super tasty marinade and bake the tempeh in the oven in half of it. We use tempeh here but you can use tofu if you cannot source tempeh.

Prep time 10 mins | Cook time : 15 mins | Total time : 25 mins | Makes: 5 Servings | Difficulty: Beginner

This Vietnamese Curry is really good, it is creamy and sweet and savoury with umami flavoured tempeh with lots of veg too. It goes great as a dinner and also eaten for lunch the next day. Tempeh is high in protein so this dish works great if you go to the gym and are looking for a high protein meal for after that is also high in antioxidants and nutrients. If you can’t source tempeh or tofu you can use oyster mushrooms, these are really meaty and substantial mushrooms and are great carriers for the umami flavour just like tempeh.

What makes this dish gut friendly?

This dish is low in FODMAP’s which stands for fermentable, oligosaccharide disaccharide, monosaccharide and polyols (we know it is a total mouthful!!) Basically it means it is low in fermentable carbohydrates. This Vietnamese Curry is a low fodmap curry so it is low in fermentable carbohydrates so really good for anyone with a sensitive gut or tummy. Some of the main high fodmap foods that can cause bloating or irritation are garlic, onion and beans/lentils. All the quantitities in this dish are all low in fodmaps. Fodmap’s are super important and great for your health but for some people with sensitive guts reducing high fodmap foods for a period of time can help them to not feel bloated or irritated.

FAQ – frequently asked questions

What is tempeh?

Tempeh is a fermented soya bean block. It is really meaty and substantial and is a great medium with which to absorb flavour. It goes fantastically well with umami flavours such as tamari or soy sauce.

Why do we use only the green part of the scallions/spring onions?

Only the green part of the scallions are low in fermentable carbohydrates. The white part can sometimes be aggravating to those with sensitive tummies.

What is best to serve with this?

We like to serve this with short grain brown rice/basmati rice/quinoa or any grain of choice.

Can I make this dinner ahead of time and heat it up just before serving?

For sure! Just make sure to reheat the pasta and the dish together so that it is all up to suitable temperature.

If I can’t get tempeh/tofu/oyster mushrooms can I just use normal button mushrooms?

Absolutely!! Simply replace them with any other type of mushroom you can source. However in terms of fodmaps oyster mushrooms are the only mushroom that is definetly low in formaps.

How long does this dish last in the fridge?

It will last for at least 3 days in the fridge and will last 6 months in the freezer.

Tips for making this Vietnamese Curry:

  1. Get all your ingredients ready to go first and do a double check that you are not missing anything before you start. There is nothing worse than finding you are missing an ingredient mid way through the cooking process!
  2. We use pak choi to give a fresh pop of green colour, if you can’t source this use 50g baby spinach instead.
  3. You can use other liquid sweeteners instead of maple syrup such as agave syrup or golden syrup etc.
  4. If you don’t like fresh coriander simply replace this with basil or fresh herb of your choice.
  5. Prep the veg first.
  6. Ensure you have a decent suitable pan to cook this dish in, we like a wide bottom pan as you can see in the photos. This is wide bottom non stick pan as there is more surface area to caramelise the veg.
  7. By getting all the main parts of the dish ready before hand, the cooking process is a lot easier.
  8. Tidy up as you go and clean up while the dish is cooking.
  9. Take your time and enjoy it, you are making a truly awesome dish!!
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Vietnamese curry

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Other gut friendly low FODMAP recipes

Vietnamese Coconut & Tempeh Curry


This is a deliciously simple curry! Tempeh is a fermented soybean block. We know it's not a very appealing description, but when prepared right, it tastes like sausage or chorizo; meaty and substantial! It is not as readily available as tofu but can be found in most good health stores.

Serves 5

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Ingredients
 

  • 20 g fresh ginger small thumb size
  • .5 red chilli
  • 300 g tempeh if not available substitute with firm tofu/oyster mushrooms
  • 6 scallions/spring onion use the green part only
  • 2 red peppers 250g
  • 1 courgette 300g
  • 220 ml of full fat coconut milk
  • 400 ml water
  • 4 tbsp tamari or soy sauce
  • 2 limes juice of both limes
  • 2 tbsp maple syrup
  • 2 tbsp curry powder
  • 1 tsp salt
  • ½ a head of pak choi
  • 15 g fresh coriander small bunch
  • 200 g bean sprouts 1 packet

Serving Suggestion

  • brown rice, noodles or quinoa

Instructions
 

  • Finely chop the block of tempeh into small cubes.
  • Finely chop the ginger, the scallion green tops and the chilli (removing the seeds if you don’t like it hot).
  • Put a non stick wide bottom pan on a high heat and add 1 tablespoon of oil. Once the pan is hot add the prepped tempeh, ginger, chilli and scallion greens. Cook for 3 minutes stirring occasionally.
  • While these are cooking finely chop the courgette and the red peppers.
  • Add the courgette and red peppers and the salt and cook for a further minute or two.
  • Add the sauce ingredients – the coconut milk, tamari/soy sauce, maple syrup, juice of the limes, curry powder and the water and bring to the boil.
  • While this is coming up to temperature, finely chop the coriander and the 1/2 head of pak choi and add. Once boiling you can remove from the heat or reduce to a gentle simmer and cook for further 10 minutes to concentrate the flavour.
  • Taste and season with salt and black pepper.

Nutrition

Calories: 323kcalCarbohydrates: 34gProtein: 17gFat: 17gSaturated Fat: 10gPolyunsaturated Fat: 3gMonounsaturated Fat: 2gSodium: 553mgPotassium: 1061mgFiber: 6gSugar: 18gVitamin A: 5760IUVitamin C: 130mgCalcium: 232mgIron: 6mg

Video

Keyword 5 Minute Low FODMAP Vietnamese Coconut & Tempeh Curry, low fat, low fodmap, plant-based, vegan
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One response to “Low FODMAP Vietnamese Coconut & Tempeh Curry”

  1. Tracie Breen says:

    This curry was my very 1st vegan dish ! It wasn’t difficult to convince my family to join me in a healthier lifestyle after they tried this dish. Thanks for the inspo xx

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