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

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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.

low fodmap curry – Spinach & Butterbean Curry

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This is a simple and delicious butterbean curry that is quick to make! Enjoy!

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Serves 4

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Ingredients

 

MetricUS Customary

• 240 g butterbeans
• 100 g green beans
• 200 g oyster mushrooms
• 2 tbsp tamari
• 6 scallions/green onions green part only
• 1 red chilli
• 30 g fresh ginger
• 100 g baby spinach
• 1.5 tbsp curry powder
• 1 tsp ground cumin
• 160 ml coconut milk
• 150 ml water
• 400 ml chopped tomatoes tinned chopped tomatoes
• 1 lime (juice only)
• salt and pepper to taste

Instructions

 

• Peel and finely chop the ginger. Finely chop the scallion greens and the chilli (removing the seeds if you don’t like spice), removing the white parts. Finely chop the oyster mushrooms and chop the green beans in half. Drain and rinse the butterbeans.
• Put a large pan on a high heat, add 1 tablespoon of oil and leave to heat up. Add the ginger, chilli and the scallion greens and cook for 1-2 minutes stirring.
• Add the mushrooms and the green beans and cook for 3 further minutes.
• Add 2 tablespoons of tamari and cook for a further minute. Add all the remaining ingredients to the pan and bring to the boil.
• Once boiled remove from the heat and taste and see if it needs any further seasoning.

Nutrition

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

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Keyword gut friendly, low fodmap, vegan

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