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.
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
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.
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.
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.
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.
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.
It will last for at least 3 days in the fridge
Tips for making this curry
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3 responses to “Mushroom Curry – Gut Friendly”
Great recipe!! I will defo make this one again!
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.
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.