When I was first (officially) diagnosed with IBS and recommended to trial a Low FODMAP way of eating one of the hardest things was realising that garlic and onion are in just about everything! One of our family favourite meals is curry, as the kids can have it mild, I can get a lot of vegetables in it, it is perfect for cheaper cuts of meat in the slow cooker, and it is easily frozen and defrosts well. But of course, all curry pastes and curry sauces that you can buy have garlic and onion, which are high in FODMAPs, and I (sadly) do not tolerate.

I had made my own curry pastes in the past. Many years ago a friend gave us a bunch of curry pastes in little containers to freeze, as part of a housewarming present. I thought, what a fantastic idea! So when I realised that having low FODMAP food was making such a difference to my health and well being, I set about to make a bulk batch of low FODMAP curry paste.

These curry pastes can be made in bulk batches and frozen in portions, ready to defrost to create your curry. You might need to add more chillies to your pastes, or leave the seeds and white ribs in, as these versions are fairly mild in hot spicy flavour. You can also find Thai Basil Curry Paste and Coriander Curry Paste recipes.

low fodmap Rogan Josh curry paste

MAKES

About 2 cups

INGREDIENTS

• 3 red capsicums or large mild bullhorn chillies
• 2 fresh red hot chillies
• 4 tbsp ghee
• 2 tbsp smoked paprika
• 4 tsp ground cumin seed
• 4 tsp ground coriander seed
• 4 tsp garam masala
• 1 tsp salt
• 1/4 tsp freshly ground black pepper
• 2 tsp garlic oil
• 2 tsp roast onion oil
• 3cm piece of fresh ginger root (about 2 tablespoons once finely grated)
• 1 to 2 fresh tumeric roots (about 1 tbsp once finely grated – you can use 2 tsp dried & ground tumeric)
• 1 bunch fresh coriander (about 2 cups chopped, loose leaves and stem)
• 4 tablespoons concentrate tomato puree

METHOD

1. Slice the capsicum and chilli into pieces. Carefully remove the seeds & white for less heat, or leave in if you like it spicier (wear kitchen gloves and be careful whilst handling chillies)
2. If you like, you can roast or chargrill the capsicum and chillies for extra flavour (leave skins on after charring)
3. Peel the ginger & turmeric, using a vegetable peeler. Finely grate the ginger and tumeric using a 2mm rasp
4. Rinse the coriander and allow to dry (or use a salad spinner)
5. In a large frypan, heat the ghee, and toast the dry spices for a few minutes. Allow to cool.
6. In a food processor, with chopping blade, blend the spice & oil mix, the charred chillies and capsicums, with the flavoured oils, grated ginger and tumeric, the coriander and tomato paste, until it forms a paste (it may not be completely smooth)
7. Freeze in glass containers, 6 tablespoons per container (about 1/4 cup). This amount will make into a serving of curry for 4 to 6 people.

low fodmap jalfrezi curry paste

MAKES

About 1 cup

INGREDIENTS

• 4 tbsp ghee
• 4 tsp ground cumin seed
• 2 tsp mustard powder
• 2 tsp ground coriander seed
• 1 tsp salt
• 1/8 tsp black pepper
• 2 tsp garlic oil
• 2 tsp roast onion
• 3cm piece of fresh ginger root (about 2 tablespoons once finely grated)
• 1 to 2 fresh tumeric roots (about 1 tbsp once finely grated – you can use 2 tsp dried & ground tumeric)
• 2 fresh red chillies
• 1 bunch fresh coriander (about 2 cups chopped, loose leaves and stem)
• 2 tbsp concentrated tomato paste

METHOD

1. Slice the chilli & remove the seeds and white (for less heat)
2. Peel the ginger & tumeric. Finely grate the ginger and tumeric using a 2mm rasp
3. Rinse the coriander and allow to dry (or use a salad spinner)
4. In a large frypan, heat the ghee, and toast the dry spices for a few minutes. Allow to cool.
5. In a food processor, with chopping blade, blend the spice & oil mix, the chillies, the flavoured oils, grated ginger and tumeric, the coriander and tomato paste, until it forms a paste (it may not be completely smooth)
6. Freeze in glass containers, 6 tablespoons per container (about 1/4 cup). This will make into a serving of curry for 4 to 6 people.

Low FODMAP Masala Curry Paste

MAKES

About 1 cup

INGREDIENTS

• 4 tbsp ghee
• 3 cardamom pods (or 1 tsp ground cardamom)
• 2-3 bay leaves
• 3 tbsp ground coriander
• 2 tbsp ground cumin
• 1 tsp cloves
• 1 tsp ground cinnamon
• 1 tsp ground turmeric
• 1 tsp salt
• 1/8 tsp freshly ground black pepper
• 2 tsp roast onion oil
• 2 tsp garlic oil
• 3cm piece fresh ginger root (about 2 tablespoons once finely grated)
• 2 green chillies
• 1/4 cup vinegar

METHOD

1. Slice the chillies & remove the seeds and white (for less heat)
2. Peel the ginger, finely grate using a 2mm rasp
3. In a large frypan, heat the ghee, and toast the dry spices & bay leaves for a few minutes. Allow to cool.
4. In a food processor, with chopping blade, blend the spice & oil mix, the chillies, the flavoured oils, and the grated ginger, until it forms a paste (it may not be completely smooth)
5. Freeze in glass containers, 6 tablespoons per container (about 1/4 cup). This will make into a serving of curry for 4 to 6 people.

low fodmap Yellow Curry Paste

MAKES

About 2 to 3 cups

INGREDIENTS

• 1 large knob of ginger (approx 6cm long piece – about 3 tbsp once finely grated)
• 1 to 2 fresh turmeric roots (2 tbsp once finely grated)
• 1 large lemongrass stalk (1 to 2 tbsp once finely grated)
• 2 to 3 mild chillies
• 2 to 3 hot chillies
• 1 bunch of fresh coriander, stems included, rinsed
• 5 kefir lime leaves (fresh or dried, dried blends in better)
• 1/4 cup of curry leaves (fresh or dried, dried blends in better)
• 1/2 to 1 cup of coconut sugar or brown sugar
• 1 tbsp shrimp paste, or 2 tbsp fish sauce
• 1 tbsp ground coriander
• 1 tbsp roast onion oil
• 1/2 tbsp garlic oil
• 1/4 cup of macadamia, or coconut oil (melted)
• Juice of 1 lime (about 1 tbsp)

OPTIONAL

• 1 knob of galangal, peeled and finely grated

METHOD

1. Slice the chillies, remove the seeds & white, for less heat (or leave in if you like it spicy) – don’t forget to wear gloves!
2. Roast or chargrill the chillies for extra flavour, if desired (leave skins on)
3. Peel the ginger & tumeric, and remove hard outer layers of lemongrass. Finely grate them all using a 2mm rasp
4. Rinse the coriander, and allow to dry (or use a salad spinner) then chop roughly
5. Juice the lime
6. Add all the ingredients to a food processor with chopping blade, and blend until resembles paste
7. Freeze in small containers, about 2 to 3 tablespoons worth. This will make one mild curry meal (using added coconut milk) for a serving of 4 to 6 people. You can always use more or less paste.

NOTES

• Some of these recipes were along the lines of these Jamie Oliver Curry Paste recipes.
• I use Garlic Infused Olive Oil and Roast Onion Infused Olive Oil (I use Cobram Estate brand). You can achieve a similar (but less convenient) result by frying sliced garlic and onion in a pan of oil, but removing the garlic and onion pieces before cooking the rest of the curry. The ‘sugars’ in the garlic and onion are water soluble (so don’t add them to stock), but will not leach out in oil, only the flavour will.