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.
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 certain ingredients that are either frequently asked about or that 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 has been confirmed to be low FODMAP by Monash University. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Ginger root has been tested and found to contain only trace amounts of FODMAPs, by Monash University. Enjoy freely.
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).
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.
Refrigerate any leftovers of this low FODMAP curry in an airtight container for up to 3 days. Freezing is not recommended.
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.
- 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)
- 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.
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
Keywords: low FODMAP vegan curry, low FODMAP vegetarian curry, low FODMAP plant-based curry
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