Low Fodmap Curry – Spinach and Butterbean Curry

An easy to make and delicious curry that is low fodmap and gut friendly. This is one of Dave’s favourite go to easy dinner recipes. It is packed with nutrition, fibre and butter beans!! It is one of our more popular recipes on our online Gut health revolution course which we created with Consultant gastroenterologist Dr. Alan Desmond and dietician Rosie Martin.

Prep time : 10 mins | Cook time : 10 mins | Total time : 20 mins | Makes: 4 Servings | Difficulty: Beginner

Jump to Recipe Jump to Video

This is a really easy dinner and a great place to start if you are new to plant based cooking and looking for a nourishing tasty dinner. Tinned butter beans are really creamy and delicious and they go so well with the rich umami coconut and tomato based sauce. In terms of spices we use here, we keep it quite generic with curry powder and ground cumin, you can obviously spice things up if you like a little heat. Serving with some freshly ground black pepper also really adds another depth of flavour too.

What makes this dish low FODMAP?

FODMAP stands for fermentable, oligosaccharide disaccharide, monosaccharide and polyols which is a total mouthful!! Basically it means fermentable carbohydrate. This 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. Fodmaps 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

Can I replace the beans with something else?

Sure thing, however other beans tend to be higher in fodmaps so make sure to check this out if you have a sensitive gut.

Can I use low fat coconut milk?

Absolutely! low fat coconut milk usually has half the amount of fat so if you are conscious of the amount of fat you consume low fat coconut milk is much lower and works great in this dish.

Can I freeze this dish?

Yes indeed it freezes really well and heats up great. We suggest freezing it in portions so you only have to reheat what you need so it avoids wastage.

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

For sure! You can make this curry ahead of time just make sure not to add the baby spinach till you are going to serve it as it will lose its vitality if you cook it twice.

If I can’t get 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

Tips for making this curry

1. Get all your ingredients ready to go first and do a double check that you are not missing anything before you start.
2. Prep your veg first and drain and rinse your beans.
3. By getting all the main bits ready before hand, the cooking process is a lot easier.
4. Try use a wide bottom non stick pan as there is more surface area to caramelise the veg.
5. Tidy up as you go and clean up
6. Take your time and enjoy it, you are making a truly delightful dish!!

Some great dishes you might like to serve this with:

• The best vegan pate ever
• Epic festive dip
• The 3 best ways to cook tofu
• Quick Turkish pizza
• Epic vegan BBQ skewers – teriyaki tofu and mushroom
• Ultimate vegan kebab

Other gut friendly low FODMAP recipes

• Here’s another low FODMAP gut friendly Easy Veg Korma
• Delicious low FODMAP gut friendly muffins – these go great as a snack and even for breakfast 🙂
• A real classic using lentils is this easy to make low FODMAP Lentil Spaghetti Bolognese
• Delicious chickpea and mushroom curry – low FODMAP and gut friendly.
• Vietnamese coconut and tempeh curry – low FODMAP and gut friendly.

Spinach and Butterbean Curry

---

This quick and flavourful butterbean curry is perfect for a healthy, satisfying meal. It's adaptable too—substitute aubergine for mushrooms if needed, just allow for additional cooking time. Garnish with sesame seeds for an added nutty crunch!

---

Takes 20 minutes minutes

Serves 4

Ingredients

 

• 400 g tinned cooked butter beans drained and rinsed
• 100 g green beans halved
• 150 g oyster mushrooms or substitute with aubergine, diced finely
• 1 tbsp tamari
• 1 bunch scallions/spring onions finely chopped
• 1 small red chilli finely chopped, seeds removed if less heat is desired
• ½ thumb-sized piece of ginger peeled and finely chopped
• 50 g baby spinach
• ¾ tbsp curry powder
• ½ tsp ground cumin
• 400 ml tinned low-fat coconut milk
• 200 g tinned chopped tomatoes
• Juice of ½ lime
• Salt and pepper to taste
• Optional garnish: Sesame seeds

Instructions

 

• Prep the Ingredients:

  Peel and finely chop the ginger.

  Finely chop the scallions and red chilli (remove seeds for milder spice).

  Chop the oyster mushrooms finely (or dice aubergine if substituting).

  Halve the green beans.

  Drain and rinse the butter beans.
• Cook the Aromatics:

  Heat a large pan on high heat for 2 minutes. Reduce the heat to medium and add the ginger, chilli, and scallions. Cook for 1–2 minutes, stirring frequently.
• Sauté the Vegetables:

  Add the mushrooms and green beans to the pan. Cook for 4 minutes, stirring occasionally.

  If using aubergine instead of mushrooms, cook for an additional 4–5 minutes until softened and starting to break down.
• Add Tamari:

  Stir in 1 tablespoon of tamari and cook for 1 minute.
• Combine the Ingredients:

  Add the butter beans, baby spinach, curry powder, ground cumin, coconut milk, chopped tomatoes, and lime juice. Stir well to combine.
• Simmer and Season:

  Bring the mixture to a boil, then immediately remove from the heat.

  Taste and adjust the seasoning with salt and pepper if needed.
• Serve:

  Garnish with sesame seeds, if desired, and serve warm.

Nutrition

Calories: 218kcalCarbohydrates: 30gProtein: 9gFat: 10gSaturated Fat: 8gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 391mgPotassium: 1026mgFiber: 8gSugar: 9gVitamin A: 2979IUVitamin C: 43mgCalcium: 125mgIron: 7mg

Video

Keyword gut friendly, low fodmap, vegan

Print Recipe