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  • Writer's picturekokabeauty

Low FODMAP Cauliflower, Coconut & Peanut Curry

Don't know about you, but sometimes I want a big bowl of comfort food!

This cauliflower curry is my one of my go to comfort meals .....and best part is that it takes just a few minutes to make. Its very mild, easy on the tummy... but extra yummy!

I made this curry from some purple and white cauliflower floret left overs, but you could easily throw in any vegetable you like. I often make a version of this curry using Romanesco (broccoflower) which is just as good!

UHT coconut milk and canned peas keep this curry Low FODMAP. Hing powder and green scallion tips take the place of onion. Hing comes from the resin of fennel plants and has a strong sulphur odour that fades to a pleasant flavour during cooking. It is used in ayurvedic medicine to aid digestion and reduce gas. If you've never cooked with hing powder before, maybe start with 1 teaspoon and adjust according to taste.

A generous serving of coriander, lemon juice and black pepper heaped on just before serving make this curry extra special.

If you decide to give this recipe a go, please share your thoughts, pictures and recipe tweaks. Good luck!

Notes before we get cooking!

FODMAP red, amber green rating reflects the total amount of Fructose (FTS), Lactose (L), Mannitol (M), Sorbitol (S), Galactooligosaccharide (GOS) and Oligos Fructans (FTA) in the TOTAL volume/weight of the ingredients used in the recipe.

This recipe makes approximately 2-3 servings of cauliflower coconut curry (1 serving pictured).

I'm a big fan of simple recipes that don't need fancy equipment. For this recipe it does help to have a heavy bottomed skillet.



Step 1.

Blend or finely chop the ginger and green chili. Set aside.

Step 2.

Heat a large heavy bottomed pan, add 2 tbsp of your chosen oil.

Step 3.

Add the chopped scallion tops. Fry until brown 3-5 mins.

Step 4.

Add the ginger chili mix & hing powder. Warm through 2-5 mins.

Step 5.

Add the tomato paste, coriander, cumin and salt.

Step 6.

Stir in the coconut milk and cauliflower. Cook for 5-10 mins.

Step 7.

Add the garam masala and cook for a further 5 mins.

Step 8.

Add the coriander, peanuts, peas, lemon juice and salt (to taste) just before serving.

Step 9.

Serve and enjoy!!



I'm very passionate about the management of autoimmune conditions in a healthy way.

I speak with medical professionals, read journals, try and test new recipes to share with you and diligently undertake research online. That being said, as you know, each autoimmune disease, as well as any set of symptoms you may be experiencing are unique.

All information provided is in no way intended to be a substitute for professional medical advice. Always talk to your doctor or healthcare provider to ensure the appropriateness of any information in relation to your own situation.

And finally, please comment and share so we as a community better cope with our conditions by through growth and learning.

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