Velvety potatoes and protein-packed shelled edamame (aka mukimame) are the stars of this plant-based low FODMAP curry dish. This easy vegetarian recipe is made with 10 ingredients in about 45 minutes.
Many curry recipes, although delicious, often contain high FODMAP ingredients, like garlic, onion, and beans, and may not be the best option for some people with irritable bowel syndrome.
This vegan curry recipe avoids higher FODMAP ingredients and instead features low FODMAP ingredients that are packed with nutrition and flavor.
Potatoes and edamame, as the recipe name indicates, are two main ingredients in this curry dish.
Potatoes are a low FODMAP food. Actually, they're a FODMAP-free food making them a great, filling base for this recipe.
Shelled edamame is a complete source of plant-based low FODMAP protein - meaning it is a food that contains all of the essential amino acids. This recipe uses a low FODMAP amount of edamame for added plant-based protein.
Ingredients
To make this easy low FODMAP curry with potatoes and edamame, you'll want to add these ingredients to your shopping list:
- Garlic-infused olive oil - 1 tablespoon
- Fresh ginger - about a 2-inch piece to yield 1 tablespoon finely-grated ginger
- Optional: Jalapeño - up to 1 small
- Canned fire-roasted diced tomatoes - 1 (14.5-ounce) can
- Yukon Gold potatoes - 1½ pounds
- Curry powder (without onion or garlic) - 1 tablespoon (or make your own - see the notes in the recipe card below for a quick recipe)
- Salt - 1 teaspoon (plus extra according to your taste preferences)
- Frozen shelled edamame (mukimame) - 1 cup
- Optional: Cilantro - about a ½ bunch to yield ½ cup chopped
- Rice - serving suggestion
Low FODMAP Notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that Monash University has confirmed to be low FODMAP. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Ginger root is low FODMAP in servings of 1 teaspoon or 5 grams.
Jalapeños are low FODMAP in servings of 1 small pepper (or 29 grams). Larger servings contain higher levels of the FODMAP group, excess fructose. Chili also peppers contain capsaicin which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.
Potatoes are a FODMAP-free food with or without the skin. Keeping the skin adds a little extra low FODMAP fiber.
Curry powder is low FODMAP in servings of 1 teaspoon (or 2 grams) according to Monash University. Some, but not all, curry powders contain onion and garlic. Monash does not specify whether the curry powders they tested contained onion or garlic. To err on the side of caution, I recommend purchasing (or making) a curry powder that does not contain these higher FODMAP ingredients. Simply Organic® Curry Powder is an example of a curry powder that does not contain onion or garlic.
Edamame (Young soybeans): According to Monash University, a low FODMAP serving of frozen, shelled edamame is a ½ cup (or 90 grams). Shelled edamame can be found in the freezer section of Target (labeled mukimame), Walmart, Trader Joe's, and various other grocery stores.
Rice is generally considered a low FODMAP grain. Basmati, brown, red, and white rice have all been tested by Monash and are low FODMAP in servings up to 1 cup or 190 grams (cooked).
Instructions
To make this easy plant-based curry, simply:
Heat 1 tablespoon garlic-infused oil in a large deep-sided skillet (or soup pot) over medium to medium-high heat. Once hot, add 1 tablespoon finely-grated ginger and an optional ½ to 1 small finely-chopped jalapeño. Cook for 2-3 minutes, or until fragrant.
Stir in a 14.5-ounce can of diced fire-roasted tomatoes, 1½ pounds peeled and diced Yukon Gold potatoes, 1 tablespoon curry powder, 1½ cups water, and 1 teaspoon salt. Increase the heat to high and bring the liquid to a boil. Reduce heat to maintain a simmer. Continue cooking, stirring occasionally, for 15 to 20 minutes or until the potatoes are soft.
Stir in 1 cup frozen, shelled edamame and continue cooking for 4 to 5 minutes or until hot. Remove from heat.
Stir in an optional ½ cup chopped fresh cilantro. Serve warm with cooked rice.
Storage
Refrigerate any leftovers of this low FODMAP curry in an airtight container for up to 3 days. Freezing is not recommended.
Similar recipes
Recipe
Low FODMAP Potato and Edamame Curry
- Total Time: 45 minutes
- Yield: about 5 cups 1x
- Diet: Low Lactose
Description
Velvety potatoes and protein-packed shelled edamame (aka mukimame) are the stars of this plant-based low FODMAP curry with potatoes and edamame. This easy vegetarian curry recipe is made with 10 ingredients in about 45 minutes.
Ingredients
- 1 tablespoon garlic-infused olive oil
- 1 tablespoon finely-grated fresh ginger
- optional: ½ to 1 small jalapeño pepper, seeds removed and finely chopped // see notes
- 1 (14.5 oz) can diced fire-roasted tomatoes
- 1½ pounds Yukon Gold potatoes, peeled and cubed
- 1 tablespoon curry powder (not containing onion or garlic) like Simply Organic® brand // or see notes below for a DIY option
- 1½ cups water
- 1 teaspoon kosher or sea salt
- 1 cup frozen shelled edamame
- optional: ½ cup chopped fresh cilantro
Serving suggestion: Cooked rice (basmati, brown, and white rice are a few low FODMAP options)
Instructions
- Heat the garlic-infused oil in a large deep-sided skillet (or soup pot) over medium to medium high heat. Once hot, add the ginger and optional jalapeño. Cook for 2-3 minutes, or until fragrant.
- Stir in the tomatoes, potatoes, curry powder, water, and salt. Increase the heat to high and bring the liquid to a boil. Reduce heat to maintain a simmer. Continue cooking, stirring occasionally, for 15 to 20 minutes or until the potatoes are soft.
- Stir in the frozen edamame and continue cooking for 4 to 5 minutes or until warm. Remove from heat.
- Stir in optional chopped fresh cilantro. Serve warm with cooked rice.
Storage: Refrigerate in an airtight container for up to 3 days. Freezing is not recommended.
Notes
Low FODMAP Serving: One serving (about 1 cup curry) of this recipe is made with low FODMAP amounts of ingredients. Individual tolerance may vary. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
Jalapeño: If you are sensitive to or do not like spicy foods, consider starting with ½ a small jalapeño, reducing the amount to a ¼ small jalapeño, or omitting altogether. If you like and tolerate spicy foods, consider using the whole jalapeño, including the seeds.
DIY curry powder: Mix together 1 teaspoon ground turmeric, ½ teaspoon ground coriander, ½ teaspoon ground cumin, ¼ teaspoon ground mustard, ⅛ teaspoon ground cardamom, ⅛ teaspoon ground cinnamon, ⅛ teaspoon ground nutmeg, and ⅛ teaspoon ground cayenne
Nutrition: Nutrition estimations are based on all ingredients except the rice, and may vary depending on the specific products you use.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Vegetarian
- Method: Skillet
- Cuisine: Low FODMAP
Food safety
Some people develop IBS after having gastroenteritis (commonly referred to as a “stomach bug” or the “stomach flu”.) Practicing food safety is one way to help prevent many infections that can lead to gastroenteritis. Here are some food safety tips:
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Reheat leftovers to a minimum internal temperature of 165°F.
- Always have good ventilation when using a gas stove
See more guidelines at USDA.gov.
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Susan says
I really enjoyed this. Made as written, except I used Muir Glen fire roasted tomatoes with green chilies. I love that product and use it frequently with no tummy issues. Was a perfect level of spice and allowed me to skip adding the jalapeño. Next time I will dice my potatoes as a few of my cubes were a bit crisp.
Saroj Gilbert says
I really dislike Edamame. Is there a substitute? Maybe another type of bean like garbanzo, lima beans or flat beans?
Em Schwartz, MS, RDN says
Hi Saroj, Other pulses can be tricky to substitute because of their higher FODMAP content. However, you could substitute 1 cup canned, drained garbanzo beans/chickpeas for the 1 cup edamame into this recipe per Monash University's low FODMAP recommendations. Their laboratory-tested low FODMAP serving size for canned, drained garbanzo beans/chickpeas is 1/4 cup per serving. -Emily
Love it! says
My son loves this and I love how quick and easy it is. I personally use edamame in a shell for a hands on meal for my pre-schooler.
Hopkintonrunner says
I really enjoyed this recipe. So glad you are posting plant based low FODMAP entrees. Makes life so much better.😀
Erin says
I really enjoyed this. Sort of in-between a curry and and stew, I would say. The edamame is a delicious addition!
Olive says
Loved the other recipes we tried, but this one just kind of fell flat. It stayed very watery throughout, so I'd probably name this a stew rather than a curry, despite the spice. Secondly, it felt like there was something missing--not meat, just another vegetable or some other seasoning, perhaps. The double starch of the potatoes and rice is a bit much, but it needed something to absorb essentially just spiced tomato juice. Lastly but most importantly, there are SO MANY potatoes in this and 20 minutes, even cubed, isn't enough to thoroughly cook them. Not sure what to suggest to adjust it but this one just didn't hit the mark for me at all, unlike the other ones I tried.
Em Schwartz, MS, RDN says
Hi Olive, Thanks for sharing your experience. Sorry to hear this recipe missed the mark for you. Several suggestions to make this your very own 1) add or substitute some of the potatoes for thinly sliced carrots 2) small dice the potatoes to cook faster or extend the cooking time (Regretfully appliances do not perform equally. I provide times based on what I own to test my recipes) 3) add a low-FODMAP thickener (ex. cornstarch mixed with water) or cook a little longer (without a lid) to evaporate some of the liquid. -Emily
Dana says
Really delicious, and so easy to make!
I only used 1/2 tbsp of curry and it was great for me.
Quick question - if I use regular canned tomatoes instead of the fire roasted ones, should I add something to the recipe? (it was somewhat difficult to find the fire roasted tomatoes).