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Mushroom curry – Low fodmap, gluten free and delicious!

An easy to make and delicious mushroom curry that is gut friendly and low fodmap. We add some chickpeas, aubergine and lots of oyster mushrooms, this curry is packed with nutrition, fibre and oh so tasty!! 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.

Takes: 20 mins | Makes: 4 Servings | Difficulty: Beginner

We love mushrooms, particularly oyster mushrooms! They are meaty, substantial and wonderful sponges to absorb flavour. In this recipe we cook the mushrooms and aubergine with tamari which is a gluten free soy sauce. The sauce is a combination of coconut milk and tinned tomatoes which we have seasoned with some curry powder, ginger and lemon. It’s a really tasty curry.

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 fermentable carbohydrates. This mushroom 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. 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

Can I replace the chickpeas with something else?

Sure thing, you can leave them out altogether if you so choose or you can replace them with kidney beans or black beans for eg.

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 fresh herbs till you are going to eat 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. Sharpen your knife or if you don’t have a knife sharpener then cut the aubergine using a serated knife.
  3. Prep your veg and drain and rinse your beans.
  4. By getting all the main parts of the dish ready before hand, the cooking process is a lot easier.
  5. Try using a wide bottom non stick pan as there is more surface area to caramelise the veg.
  6. Tidy up as you go and clean up while the dish is cooking.
  7. Take your time and enjoy it, you are making a truly awesome dish!!

Serving suggestions for this dish?

Other gut friendly low FODMAP recipes

Mushroom Curry – Gut Friendly


Here’s a fab chickpea & mushroom low FODMAP curry so perfect for anyone with a sensitive tummy, it is from our online Happy Gut Course. It's easy, quick, tasty, and super satisfying. Also goes great when served with some toasted gluten-free pittas chopped into soldiers and some of brown rice as a side. Well worth a shot.

Takes 20 minutes

Serves 4

Watch Video

Ingredients
 

  • 15 g Fresh Ginger
  • ½ Chilli
  • 1 Aubergine (1 aubergine)
  • 1.5 tbsp Oil
  • 3 tbsp Tamari or Soy sauce
  • 5 tbsp Water
  • 150 g Tinned Chickpeas
  • 250 g Oyster Mushrooms
  • 2 tbsp Curry Powder
  • 20 g fresh coriander or basil or chive
  • 160 g Tinned Coconut Milk
  • 400 g Tinned Tomatoes
  • ½ Juice of Lemon
  • 1 tsp Black Pepper

Instructions
 

  • Peel and finely chop the ginger. Remove the end off the chilli (and if you don’t like it spicy, remove the seeds too) and finely chop.
  • Finely chop the aubergine into small pieces (we like using a serrated knife as it chops aubergine easiest). Finely chop the oyster mushrooms.
  • Put a large saucepan on a high heat and add the oil and leave it to heat up for a minute. Add the chilli and the ginger and cook for 2 minutes, stirring regularly. Add the oyster mushrooms and cook for 3-4 minutes.
  • Add the aubergines and cook for 2 minutes stirring regularly. Add the tamari and cook for a further 2 minutes, continuing to stir well, so that all the aubergine and mushrooms gets infused with the lovely tamari flavour. Now add the 5 tablespoons of water and cook stirring regularly until the aubergine becomes soft and cooked.
  • In the meantime, drain and rinse the chickpeas thoroughly. Roughly chop the coriander/basil/chives and set aside.
  • Then add all the remaining ingredients into the pan and cook for 5 minutes, when it boils, then reduce to a simmer.
  • Remove from the heat, taste and adjust the seasoning to your pallet. Garnish each serving with some chopped coriander/basil/chives and if you like it spicy, additional chilli flakes go great as a topping, too. Enjoy.

Nutrition

Calories: 285kcalCarbohydrates: 33gProtein: 8gFat: 17gSaturated Fat: 9gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 1gSodium: 276mgPotassium: 1073mgFiber: 11gSugar: 16gVitamin A: 609IUVitamin C: 30mgCalcium: 96mgIron: 5mg
Keyword low fodmap, plantbased, vegan
  P r i n t   R e c i p e

3 responses to “Mushroom Curry – Gut Friendly”

  1. Dave says:

    5 stars
    Great recipe!! I will defo make this one again!

  2. Sheila Walsh says:

    Chickpeas are high fodmap, but I’ll substitute with something else.
    A lot of pulses are high fodmap, which really cuts down choice. I would be quite intolerant of eg chickpeas, soya etc as I’m sure others are also.
    Great to see no onions or garlic though.

  3. diarmuid oneill says:

    tried this with good results. very flavoursome and recommend. some of the portions required were less than the amounts from the minimum sizes, eg 200ml of coconut milk but this comes in 400ml size so we froze the amount we didn’t need for the next time. the amount of curry powder seemed high as we were using hot curry powder, used half amount recommended and it was still fairly hot! the end product was still liquid so next time I will reduce the water added to 4 tablespoons. I added the zest of the lemon also which was a success. A great recipe and will use again. thanks 4 sharing the recipe guys.

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