Vegan Korma – gluten free, low fodmap and delicious!

A super tasty easy to make vegan korma recipe. This recipe is also gut friendly as it is low in fodmap’s (which we explain more about below). We make a simple delicious sauce and cook potatoes, courgettes, cherry tomatoes and chickpeas through it. This dish goes great served with quinoa or brown rice.

Takes: 40 mins | Makes: 4 Servings | Difficulty: Beginner

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We love Korma’s, creamy rich delicious curry type dishes with their ethnic roots in India. In this dish we put lots of different spices in this to bring out the distinctive flavours but if you want to pair back this dish you can simply add 2 tbsp of curry powder instead of what we use. We use lots of different veg here but know that you can replace these with any other type of veg you have just ensure to cook it through. You can also make this dish with sweet potato instead of normal potato so this is an option too. In terms of the sauce, we use coconut milk and then use some ‘miso stock’ – you will likely never have heard this term as we think we made it up! By miso stock we simply put 2 tbsp of gluten free miso in a mixing jug with 400ml of warm water and mix it, it is a way of creating a low fodmap veg stock.

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

If I don’t have a sensitive gut can I use the white part of the leek also

Sure thing, of course! we leave it out to make this dish low fodmap but if you do not have a sensitive gut then please use the white part too!

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.

Can I use sweet potatoes instead of normal potatoes?

Absolutely!! They will both cook in similar times so please do use them interchangeably.

How long does this dish last in the fridge?

It will last for at least 3 days in the fridge and for 6 months in the freezer.

Tips for making this Vegan Korma

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 parts of the dish 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 while the dish is cooking.
6. Take your time and enjoy it, you are making a truly awesome dish!!

Serving suggestions for this dish?

• You might like to serve this dish with tofu – here is a recipe of 3 ways to cook tofu
• Although from a very different food background – this Middle Eastern mezze platter is super tasty
• These are lovely Empanadas with sweet potato and black beans
• These are class too – very tasty indeed Creamy buffalo quesadilla

Other gut friendly low FODMAP recipes

• Here’s another low FODMAP gut friendly Quinoa, veg and caramelised pecans
• 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
• Mushroom curry

Vegan Korma

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This is a lovely, simple coconut korma with a rich sauce. It is not spicy and is a hearty crowd-pleaser. It's also low FODMAP, so what's not to love? Enjoy!

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Takes 40 minutes minutes

Serves 4

Ingredients

 

• Brown basmati rice (to serve)
• 1 tbsp oil
• 4 tomatoes
• 2 leeks (green part only, approx. 200 g)
• 20 g fresh ginger
• 1 fresh chilli
• 1 courgette (max 260 g)
• 750 g potatoes
• 100 g green beans
• 240 g coconut milk
• 1 tbsp gluten-free rice-based miso (mixed with 400 ml hot water)
• 2 tbsp tamari
• 1 lemon (juiced)
• 1 tbsp maple syrup
• 2 tsp ground cumin
• 2 tsp ground coriander
• 1 tsp ground turmeric
• 4 tsp medium curry powder
• 2 tsp salt
• ½ tsp black pepper
• 150 g cooked chickpeas
• 15 g fresh coriander (a small bunch)

Optional

• A couple of gluten-free pitta breads (to serve)

Instructions

 

• If serving with rice, start cooking the rice first.
• Finely chop the green parts of the leeks. Peel and finely chop the ginger. Finely chop the chilli, removing the seeds if you prefer it less spicy. Chop the courgette into bite-sized pieces, and chop the potatoes into small bite-sized pieces for quicker cooking. Finely chop the tomatoes and cut the green beans in half.
• Heat the oil in a large (4-litre) pot over high heat for 2 minutes. Reduce the heat to medium and add the leek, tomatoes, ginger, chilli, and 1 teaspoon of salt. Stir regularly, keeping the lid on, and let the vegetables sweat for about 10 minutes.
• Check regularly and add a little water if anything starts to stick.
• Add the courgette, potatoes, and chickpeas, and turn the heat up to high. Cook for 3 minutes, stirring regularly.
• Add the coconut milk, prepared miso stock, tamari, maple syrup, lemon juice, cumin, coriander, turmeric, curry powder, remaining teaspoon of salt, and black pepper.
• Stir well, bring to a boil, then reduce the heat and add the green beans. Simmer on low heat for about 5 minutes.
• Check if the potatoes are cooked through before serving.
• Finely chop the fresh coriander, including the stalks, and add just before serving.
• Serve with rice and, optionally, gluten-free pitta breads.

Nutrition

Calories: 444kcalCarbohydrates: 64gProtein: 12gFat: 19gSaturated Fat: 12gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 1gSodium: 1976mgPotassium: 1738mgFiber: 11gSugar: 13gVitamin A: 2700IUVitamin C: 94mgCalcium: 142mgIron: 8mg

Keyword Korma, low fodmap, vegan

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