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17 January, 2016

Low FODMAP Vindaloo

Comments : 1 Posted in : Dinner, Indian on by : Bryony Campion Tags: , , , , , , , , ,

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.

Ingredients

Serves 4
For the vindaloo sauce:

1tsp asafoetida powder (what is this?)

1tbsp rapeseed oil

1tbsp mustard seeds

3tsp garam masala

2tsp turmeric

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

Preparation
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.

1 COMMENT

One thought on : Low FODMAP Vindaloo

  • Evette
    March 4, 2018 at 6:37 pm

    Do you have a recipe for Garamond Masala? All the ones here in Canada have either onion or garlic powder. Love your recipes!!
    Thanks,
    Evette