My low FODMAP tofu, okra and aubergine curry is so delicious, aromatic and healthy! It is one of my favourite go-to curries, with such cheap and accessible ingredients. You wouldn’t guess it’s low FODMAP! Most curry ready meals you get from the store are packed with high FODMAP ingredients like onion, garlic, dairy and artificial ingredients. This recipe I have tried and tested is perfect for those who don’t have much time, and is perfect for people who are giving it their first go at making a curry from home. All of the ingredients are cheap and available at almost any grocery store near you. So, what are you waiting for?!
To plate, I put a scoop of rice in my bowl, then add my tofu to one side and pour the curry sauce over the top. This is one of my favourite recipes to cook for my family. The first time I served it to them, I hadn’t told them that the recipe was low FODMAP. When I told them, they were so shocked! They had no idea that this curry could be low FODMAP and have so much flavour without using onion, garlic or a stock cube!
I encourage you to experiment for yourself with the vegetables and add in what you like. This recipe also works really well with chicken breast in replacement of the tofu for those of you who prefer meat. Or you could even try to adjust the curry and choose to make this a bright, vegetable dish. I encourage you to cook this in bulk as it is such an easy meal to reheat and have whenever you fancy it.
I tried the turmeric for the first time a few months ago and have been seriously obsessed with it. It has such a subtle aromatic flavour and just brings so much brightness and colour to a dish (not that this meal is in desperate need of more colour)!! ‘Eating with your eyes’ is a real thing I think, I definitely know that when I make myself a lovely bright meal, I get so much more excited to eat it!
To make the perfect boiled rice at home, I always use the same ratio of water to rice. For every cup of rice that I use, I use 2 cups of boiled water. Alternatively, you could use a rice cooker to cook your rice, to simplify this recipe further. The same measurements of turmeric and rice would apply here too. But if you don’t want to make your own rice (which I do really recommend you try), you can always use a microwaveable packet rice instead.
I love aubergine. Roasted, fried, grilled- I think they are such a vessel for flavour. They are such an absorbent vegetable and soak up any seasonings you throw at them. Before getting IBS, I used to make a lovely mushroom, potato and aubergine curry with a coconut base. But due to the high FODMAP ingredients I used to cook it, I don’t have it anymore. If I’m completely honest though, I think this tofu, okra and aubergine curry is on the same level, so I look forward to you giving it a go!
Other ideas to enhance your tofu, okra and aubergine curry:
- Coriander seasoning
- White potatoes
- Sweet Potatoes
- Carrots
- Spinach
- Chicken (as an alternative to tofu)
- Tempeh
- My home-made low FODMAP veggie bouillon cube (I highly recommend you try these!)
I can’t even begin to explain how good this will make your kitchen smell. I’m telling you- my family ran downstairs into the kitchen to come and look at what I was cooking. This tofu, okra and aubergine curry is so unbelievably aromatic. And seriously, it tastes even better than it smells. All this flavour, health and goodness packed into one meal, I can’t get enough of it!
Okra has only been a recent discovery for me, and I am absolutely loving it. It is one of my favourite low FODMAP vegetables. Adding it to your curry is such a game-changer, and it also enhances the mineral and nutrient level of the meal. I always try to at least have one green element in my meals to make sure I’m getting in all of my vitamins, and you should too!
Ingredients: (serves 2)
- 2 cup dry rice
- 1 Tofu block
- 1 Medium Aubergine
- 1 Handful frozen chopped okra
- 1 tin chopped tomatoes
- 1 tsp mild curry power
- 1 tsp medium curry powder
- 1 tsp cumin
- 2 tsp turmeric
- Olive oil
- Salt
- Pepper
Method:
Step 1: chop your tofu and aubergine into cubes
Step 2: fry your tofu in a little oil until it is crispy on all sides. Set aside.
Step 3: pour your rice and turmeric into a large pot.
Step 4: add 4 cups of boiled water to the rice. Cover and boil for 25 mins on a low heat. Do not take the lid off. Turn off after 25 mins.
Step 5: whilst the rice is cooking, fry the aubergine in a pot with a little oil for 2 mins.
Step 6: add a tin of chopped tomatoes to the aubergine. Mix and lea on a low heat for 5 mins.
Step 7: add in your mild and medium curry powders, cumin, salt and pepper. Mix and cover with lid for 5 mins.
Step 8: add the okra to your aubergine and curry sauce. Leave to simmer for 15 mins.
This curry will last 2-3 days in the fridge in an airtight container. To reheat, heat gently on the stove or put in the microwave for a couple minutes until piping hot.
I’m really looking forward to you trying out this recipe on your own! Please send your finished results over to my Instagram TheLazyLowFODMAP, I’d love to see them.
