17 January, 2016
Low FODMAP Vindaloo
Worried that the low FODMAP diet means a low flavour diet? Think you’ll never have another curry? Fear not! Put your takeaway menu aside and have a go at this delicious low FODMAP version in your own kitchen.
Vindaloo refers to the “vin” – vinager or sour wine and “aloo” – potato. It doesn’t always have to be as spicy as it’s reputation suggests! This recipe containslots of classic spice flavours with a hit of mustard seed for extra punch.
The asafoetida powder provides the onion flavour and the dish can be made spicier with an extra dash of chilli. If chicken isn’t your thing you can swap the same weight of prawns for a fantastic seafood curry, just add the prawns to the simmering sauce 5 minutes before you’re ready to serve.
For the vindaloo sauce:
1tsp asafoetida powder (what is this?)
1tbsp rapeseed oil
1tbsp mustard seeds
3tsp garam masala
1tsp ground coriander
1tsp ground cumin
2tbsp white wine vinegar
2 tins chopped tomatoes
2 medium potatoes peeled and cubed to 1 inch cubes
1tbsp garlic oil
1 finely chopped chilli
Salt and pepper to season
For the chicken:
500g chicken breast chopped into 2.5cm cubes
2tbsp rapeseed oil
Juice of 1 lime
1 pinch salt
Put the chicken in a bowl and cover with the lime juice and salt. Stir and leave to marinade.
Use a pestle and mortar to grind the mustard seeds to a rough powder.
Heat the rapeseed oil in a heavy bottomed pan and add the asafoetida, ground mustard, garam masala, turmeric, coriander and cumin.
Cook the spices gently for 2-3 minutes until they begin to smell aromatic, keeping them moving with a spoon to prevent them from burning.
Add the garlic oil and potato and sauté for 2-3minutes, stirring all the time.
Add the chopped tomatoes, chilli, vinegar, salt and pepper and bring to a simmer.
In another pan heat the rest of the oil and add the marinaded chicken. Brown gently all over and set on kitchen paper to drain.
Add the chicken the the sauce and simmer for 30 to 20 minutes uncovered, stirring occasionally, until the potato is tender. If the sauce looks like it is getting a little thick add a couple of tablespoons of water. Taste and adjust the seasoning as required.
Serve with boiled basmati rice and a sprinkling of chopped coriander.