
Low FODMAP chickpea curry
Today, I have a healthy recipe for a low FODMAP chickpea curry for you! I love the holidays, but I’m also happy when the holiday madness with dinners and parties is over. And we can go back to normal.
Also when I’ve been with my in-laws for two weeks. It is always great to be there, but after a while, I start to miss my own routine, my own house, and my own meals.
I’m a bit of a creature of habit, so I love it when I can create my own healthy meals again.
This time I felt like making a vegan curry. In Slovenia, we are usually served a lot of meat and when I come back from a visit there, I always feel the need to cut down on my meat consumption, haha.
I’m not a vegetarian or vegan, but I don’t think there’s anything wrong with eating vegan every now and then. I enjoy delicious vegetarian meals with lots of vegetables.
The curry has a lot of flavor and is easy to make. I often make a large portion that I freeze, so that I can quickly put together a healthy meal on busy days, with some rice that I cook on the day itself. Super handy!

The ingrediënts of the low FODMAP chickpea curry
The base of this curry consists of:
- Canned diced tomatoes: I use one can of 400 grams (14 oz), as about 100 grams of canned tomatoes per person are low FODMAP.
- Coconut milk: Coconut milk contains a moderate amount of sorbitol starting at a portion of 120 grams (1/2 cup) or more. To stay below this threshold, I use 300 grams (1 1/4 cup) of coconut milk for four people.
- Chickpeas: Chickpeas are low FODMAP in limited amounts. A portion of chickpeas contains a moderate amount of galactans starting at 84 grams (1/2 cup) or more. Therefore, I use a maximum of 60 grams of chickpeas per person in this recipe.
To season the curry, I use garam masala, cumin, curry powder, a bit of brown sugar, and lime juice.
I garnish the curry with some fresh cilantro and mint. You can do this to taste: if you don’t like one of these, you can leave it out.
Additionally, I add some spinach for extra veggies, and I serve the chickpea curry with rice. Super delicious!
FODMAP information
You might be wondering: how is it possible to include multiple ingredients that are limited low FODMAP in one meal? These ingredients each fall into different FODMAP groups: diced tomatoes contain fructose, coconut milk contains sorbitol, and chickpeas contain galactans.
This is why, for most people, combining these in a single meal won’t be an issue, as you’re not stacking FODMAPs within the same FODMAP group.

Low FODMAP chickpea curry: Frequently Asked Questions
Yes, it does! You can store the chickpea curry in an airtight container in the fridge for up to 4 days. I would advise storing the curry and the rice separately. If possible, don’t add the spinach yet, and add it to the curry freshly when you are going to serve it.
You can also freeze the chickpea curry in an airtight container or bag for up to 3 months.
I would advise using full-fat coconut milk. If you use light coconut milk the sauce will be less thick and creamy and more runny.
I use a Dutch brand of garam masala which is not sold internationally. My garam masala mix contains the following spices: cilantro seeds, ground cumin, ground paprika, black pepper, cinnamon, cardamom, cilantro leaf, bay leaf, ground cloves and ground chili.
I use a Dutch brand of curry powder which is not sold internationally. My curry powder mix contains the following spices: kurkuma, cilantro, mustard seeds, fenugreek, pepper, caraway seeds, ginger, cumin, nutmeg, celery seed and fennel seed.

More low FODMAP curry recipes?
- Low FODMAP red curry
- Low FODMAP lentil dahl
- Low FODMAP Vindaloo curry
- Low FODMAP yellow curry with shrimp

Low FODMAP chickpea curry
- Total Time: 20 min
- Servings: 4 1x
- Diet: Vegan
Description
Quick low FODMAP chickpea curry with canned tomatoes, coconut milk, spinach, and several spices. A healthy and vegan dinner. Gluten-free and lactose-free.
Ingredients
- 1 tbsp olive oil
- 400 g (14 oz, 1 can) diced tomatoes
- 240 g (8.5 oz) chickpeas
- 280 g (9.9 oz) white or brown rice
- 300 (1 1/4 cup) ml coconut milk
- 1 tbsp garam masala*
- 1 tsp curry powder*
- 1/4 tsp cumin
- 1/2 tsp brown sugar
- A large handful of fresh spinach
- 1 lime, the juice
- Fresh cilantro to taste
- Fresh mint to taste
Instructions
- Heat 1 tbsp olive oil in a frying pan. Add the diced tomatoes.
- Let the diced tomatoes simmer for about 5 minutes over medium heat.
- Rinse the chickpeas thoroughly, then drain them well.
- Cook the rice according to the package instructions.
- Add the chickpeas, garam masala, curry powder, cumin, and brown sugar. Stir well.
- Add the coconut milk and stir through.
- Bring the mixture to a boil, then lower the heat to medium and let the curry simmer for 10 minutes.
- Add the spinach and cook for another 2 minutes until it wilts.
- Taste the curry and adjust the seasoning with salt and pepper if necessary.
- Remove the curry from the heat and squeeze the juice of a lime over it.
- Serve with the rice and optionally garnish with fresh cilantro and mint.
- The curry itself is quite a light meal. For a more filling dinner, I like to serve the curry with some lactose-free Greek yogurt, a low FODMAP pita bread (as a substitute for naan), or with a green salad on the side.
Notes
*Make sure that the mixes that you use are low FODMAP. In the FAQ’s above the recipe card, you can see what spices mix I use.
- Cook Time: 20 min
- Category: Dinner
- Method: Cook
- Cuisine: International