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