Adapted from Fast Food, Good Food by Dr. Andrew Weil, MD
This recipe is quick cooking, batchable and freezable; it's bursting with flavour and anti-inflammatory colourful vegetables. It ticks all my favourite boxes.
We have included directions for freezing this curry in big batches, the secret is keeping the broccoli out, adding it just before heating each premade portion. This was a staple on my meal prep menu for lunches the past three months.
For you fellow FODMAPers we have increased the total amount of garlic used, gathering the whole cloves in a cheesecloth and sauteeing in the oil, then removing. This will infuse the flavour but remove the whole cloves - which are those symptom triggering carbohydrate parts.
We recommend serving on cooked whole grain rice, quinoa, or other favourite grain to absorb the flavourful sauce. Nutrition analysis below includes analysis for both quinoa and black rice .
FODMAP Note While the most curry pastes, including the curry paste I used AROY-D brand, contains garlic, onion, or shallot, I found this curry was well tolerated despite garlic and shallots being key symptom triggers for me. Personally, I have found that my adapted lower FODMAP diet - not NO FODMAP diet - can include the small amount of food triggers in a couple tablespoons spread through four portions of a dish. Defining your personal tolerance levels takes experimenting and re-introduction with various small amounts.
Red Thai Coconut Curry Serves 4
Ingredients
2 Tbsp avocado oil
1 Tbsp fresh ginger, grated
4 cloves garlic, crushed and rested for 10 minutes (FODMAPers group in a cheese cloth, tied with kitchen twine for convenient removal)
1 1/2 Tbsp Thai red curry paste (my favourite is AROY-D brand)
8 oz extra firm tofu, cut into bite sized pieces
1 small-medium sweet potato, diced into 1/2-inch cubes
2 x 16 ounce light coconut milk
1 cup water
2 Tbsp fish sauce
1 red bell pepper, diced into 1/2-inch pieces
2 carrots, washed and thin sliced diagonally
1 lb broccoli (stems and florets), cut into bite sized pieces
2 tsp lime zest (about zest of 2 limes)
1 Tbsp lime juice (about 1/2-1 lime)
1/2 tsp maple syrup
For Serving
4 cups cooked black rice, quinoa, or other whole grain
4 green onions, green parts only, thinly sliced
1/4 cup fresh cilantro, chopped
1-2 Tbsp black sesame seeds
lime wedges for serving
Directions
FODMAPers gather garlic cloves in a cheese cloth, and tie with kitchen twine for convenient removal.
In a large heavy bottom pot heat oil over medium heat. Add the ginger, garlic, red curry paste, and tofu cubes. Saute for 4 minutes, stirring often. FODMAPers remove garlic cloves.
Add sweet potatoes, stir to coat in spice mixture, let cook for 2 minutes. Add coconut milk, water, and fish sauce and let come to a simmer. Cook for 5-8 minutes or until the sweet potatoes are softened.
Add carrots, bell peppers and cook for 2 more minutes. Add broccoli in the last 1 minute of cooking to retain a nice bite, remove from heat.
Add lime zest and juice, and maple syrup.
Serve on 1 cup cooked rice, quinoa, or other cooked whole grain. Garnish each bowl with green onions, cilantro, and wedge of lime.
Batch Cooking Adaptations
Add only enough broccoli for each portion to be eaten today. This curry freezes well, so freeze in edible portions in wide-mouth mason jars, and add broccoli and garnishes listed in step #6 to each reheated portion as you wish to eat them.
Defrost frozen curry in the fridge, or under cold running water. Reheat in a pot on the stove over low heat until simmering. Add broccoli in last 30-60 seconds of cooking.
Frozen curry will keep for up to 3 months.
Nutrition info per serving
Served with 1 cup cooked quinoa:
Calories 570, Total Carbohydrates 66, Fibre 11g, Sugar 10g, Protein 21g, Fat 26g
Served with 1 cup cooked black rice:
Calories 550, Total Carbohydrates 70g, Fibre 9g, Sugar 9g, Protein 19g, Fat 24g