Vegan Low FODMAP Curry Recipe with Tempeh

For those vegans and vegetarians following a low FODMAP diet, this vegan,curry with organic tempeh is a delicious and aromatic treat. It is garlic, onion and lentil free.

This recipe is also quick and easy to make and is brilliant over organic brown rice or quinoa.

You can use all the different vegetables I have added below or if you don’t have all of them, don’t worry it is the spices, tomatoes and coconut cream that makes it taste great no matter what low FODMAP veggies you choose to use.

Ingredients- organic where possible

1 large stainless steel pot

I packet of plain organic tempeh

2-3 zucchini’s depending on size

1 medium sweet potato – if you are very FODMAP sensitive swap to JAP PUMPKIN

1 medium potato

a small bunch of silver-beet

a couple handfuls of baby spinach

1 large carrot

1 can or fresh organic chopped tomatoes

1 small can of pure coconut cream

1 parsnip

1 cup of green beans

1 knob of ginger

1 kettle full of boiling water

Organic Spices that are FODMAP friendly

1 rounded tbsp of Himalayan Salt

a tsp of the following, Sweet Paprika, Brown Mustard Seeds,

Whole Cloves, Cardamon, Ginger,

Turmeric, Cinnamon, Cayenne Pepper

1/2 tsp of Cumin and Ground Pepper.

Method

Wash, peel and chop up all your vegetables into small bite size pieces. Peel and dice up your knob of ginger. Boil the kettle while you are chopping and then simply throw all your vegetables into your large stainless steel pot with a can full or organic chopped tomatoes and a small can or pure organic coconut cream, ( you can use a large can if you like your curry richer and creamier).  Now pour in your kettle full of boiled water and then add all the spices.

Stir well and cover. Bring the curry to the boil and then turn it down to a low simmer and let is simmer for at least an hour, two hours is better as this will really bring out the flavour of all the spices.

Serve on a bed of any of the following whole grains, quinoa, buckwheat or organic brown rice.

Another nice touch is to mix in a tablespoon of B12 fortified Nutritional Yeast.

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Also check out all the other healthy, organic, vegan and vegetarian, low FODMAP recipes – here