There’s a little place at the end of the street I work on in Bermondsey that sells really, really good soup. I never usually buy soup for lunch because it doesn’t really move me, but I didn’t get to do my usual lunch prep last Sunday which led me to a soup that really stayed with me. I couldn’t wait to try and recreate a low FODMAP version (not least because the shallots in it gave me cramps for three whole days… I never learn).
With my weekend ritual of buying some fresh veg, roasting a chicken and making stock completed a day late, by Tuesday night stocks were replenished and I was REDDY for action.
Now, there are two very good reasons for making your own low FODMAP Thai curry pastes at home:
- Shop bought varieties contain garlic and usually shallots or other onion varieties, and
- Making it at home (unless of course you’re buying the real McCoy from a Thai supermarket or similar) yields a tastier, more authentic paste that you can use again and again. Supermarket jars are watery and far less powerful usually.
low fodmap red thai curry paste
Get your mini chopper / food processor ready! You can store any leftover paste in an airtight jar in the fridge for about a week.
you will need:
1 x stalk of fresh lemongrass
1 x red chilli (stalk removed. Leave the seeds if you like an extra kick)
1 x thumb of ginger (chopped roughly, skin removed)
2 x tbsp tomato puree
1 x pinch asafoetida powder
1 x tsp ground cumin
3/4 tsp ground coriander
1 tbsp chilli powder
2 x tbsp fish sauce
1 x tsp sugar
3 x tbsp coconut milk (reserve the rest of the can for the broth recipe below)
2 x tbsp fresh lime juice
Add all your ingredients to a food processor and whizz up. You can add / take away chilli powder depending on your preference for heat / which chillies you’re using.
Once you have the paste, you can of course go on to make a curry, but this was a lighter and more refreshing option for me this week. Recipe below …
low fodmap thai red chicken broth
you will need:
1 x tbsp coconut oil, for frying
3 x tbsp low FODMAP red curry paste
2 x cans coconut milk (you can use the remainder of the milk used to loosen the paste above)
2 x cups of chicken stock
2 handfuls of cooked chicken, roughly chopped
2 x peppers, sliced finely (sweeter ones like red and yellow work best)
2 handfuls of fresh coriander, chopped finely
pinch of salt
Begin by adding coconut oil to a hot pan. Add the curry paste and fry until fragrant. Chuck in the sliced peppers and fry until soft.
Add the coconut milk, followed by the chicken stock. Then add your cooked chicken and a good heap of fresh coriander. Season with some salt and allow to simmer gently for about 15 minutes so that the flavours infuse nicely.
If you tolerate GOS, you can chuck in some cooked lentils, too. This made a whole load of soup that will keep well in the fridge; don’t be put off by the coconut milk curdling, just stir and re-heat the soup to its former glory.