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    Home » Low FODMAP Recipes » Easy Garam Masala | Low FODMAP

    Easy Garam Masala | Low FODMAP

    Published: Oct 22, 2018 | Updated: Aug 14, 2020 by Em Schwartz, MS, RDN

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    Low FODMAP Easy Garam Masala
    This post contains affiliate links. If you click on a link and make a purchase, I may receive a small commission at no extra cost to you.

    A staple in Indian cuisine, this easy garam masala spice blend is a great FODMAP-friendly way to add flavor to lentils, potatoes, other veggies, and more!

    A small glass jar filled with garam masala

    Garam Masala is an aromatic spice-blend often called for in many Indian recipes. It typically includes a mix of coriander, cumin, cardamom, cinnamon, and black pepper.

    Some blends may contain other spices, but for the most part, many store-bought garam masala blends should be low FODMAP. So, if you’re low FODMAPing and want to save some time, skip the added steps of making your own, and buy a pre-made blend, by all means, please do. Low FODMAP can be stressful enough.

    However, for me, in addition to IBS, I have been living the last several years with intermittent hives. And, black pepper, one of garam masala’s main ingredients, happens to be one of my known triggers. I refuse to let this, and my other food intolerances, prevent me from enjoying delicious, globally-inspired foods. So, I make my own pepper free spice blends.

    A close up of the homemade garam masala spice blend in a small glass container.

    As most of you likely tolerate black pepper (again, it’s a low FODMAP ingredient), I’ve included a recommended amount of black pepper to add to this garam masala. I just omit the black pepper when I make this recipe.

    Traditionally, spices for garam masala are toasted and freshly ground when making a dish that calls for it.  I’ve tried it before, and admittedly, it does kick this spice blend up a notch, but doing these extra steps every time is not realistic for me. So, I’ve modified the traditional recipe to use pre-ground spices for a quick and flavorful blend.

    Unless you’re looking for truly authentic Indian cooking, I think this easy garam masala blend gets the job done quite nicely. And, it tastes pretty amazing in my Low FODMAP Lentil Dal. Just saying. 😉

    You can also use it with garlic-infused oil to add Indian-inspired flavor to chicken, potatoes, lentils, veggies, and more!

    Homemade spice blend in a small glass jar. White text in the space above reads "Garam Masala - low FODMAP | gluten-free | vegan
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    Easy Garam Masala | Low FODMAP


    ★★★★★

    5 from 1 reviews

    • Author: Em Schwartz, MS, RDN
    • Total Time: 5 minutes
    • Yield: 1/3 cup 1x
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    Description

    Popular in Indian cooking, this easy garam masala spice blend is a great FODMAP-friendly way to add flavor to lentils, potatoes, other veggies, and more!


    Ingredients

    Scale
    • 2 Tbsp. ground cumin
    • 1 Tbsp. ground coriander
    • 1 Tbsp. ground cardamom
    • 2 tsp. ground cinnamon
    • 1 tsp. ground cloves
    • 1 tsp. ground nutmeg
    • 2 tsp. black pepper

    Instructions

    1. Mix everything together until well combined.
    2. Store in an airtight container until ready to use.
    • Prep Time: 5 mins
    • Cook Time: 0 mins
    • Category: Spices
    • Method: No Cook
    • Cuisine: Indian

    Keywords: spice blend, plant-based, gluten-free,

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    Reader Interactions

    Comments

    1. Hollie says

      October 23, 2018 at 8:03 am

      All of your recipes are so unique and versatile!

      ★★★★★

      Reply
      • Emily says

        October 23, 2018 at 1:30 pm

        Thank you, Hollie!

        Reply
    2. Emily says

      October 23, 2018 at 7:37 am

      Hi! This looks so delicious! One of my trigger foods though is cumin, and I was wondering if you had any recommendations for a substitute. I love cumin, and I love Indian food, but it’s just too much of a gamble to eat it, and I end up missing out on a lot of flavor.

      Thanks so much for your recipes! They’re really helping me a lot!

      Reply
      • Emily says

        October 23, 2018 at 1:43 pm

        Thank you, Emily! After doing a little research, it looks like caraway seeds in half the amount called for in the recipe could be a possible substitute. Upping the coriander might also be another option. You could also try this garam masala blend without the cumin completely – it won’t make as much, but you’ll still get a lot of the same flavors. Hope that helps!

        Reply

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    Hi! I'm Emily, the dietitian behind Fun Without Fodmaps

    Hey there! I’m Em:

    a FODMAP-trained Registered Dietitian living with IBS. I love creating easy low FODMAP recipes for you (and me)! Learn more

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