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Indian Butter Chicken & Vegetable Curry (Low FODMAP, GF, DF)

December 10, 2017 By Riley 20 Comments

There’s nothing I love quite as much as a one-dish low FODMAP meal.  Especially when it involves warming, healing spices and requires less than 10 minutes of prep time!

Having recipes like this one as part of your SIBO repertoire can be an absolute lifesaver when time is tight, but you still want to nourish your body.  This recipe also freezes well- hint, hint- if you want to stock up on homemade freezer meals.

Low FODMAP Indian Butter Chicken and Vegetable Curry

[Note: coconut milk, cayenne, and black pepper not pictured- I forgot to include them!]

Spices & SIBO

For some individuals with SIBO, especially the diarrhea form, spices may exacerbate symptoms.  But for others, especially those with constipation without acid reflux, spices can be a great way to get things moving.

In fact, in a study looking at factors associated with functional constipation in Bangladesh, low intake of vegetables and spices was associated with a higher prevalence of suffering from functional constipation [1].  Now, correlation does not equal causation, but it’s interesting!

Some of the spices known to be helpful for those with constipation include [2]:

  • Ginger
  • Cinnamon
  • Fennel
  • Licorice
  • and so many more!

So I told you this recipe has lots of healing spices and that spices can be helpful for constipation, but let’s take a closer look at what some of the spices used in this specific recipe can do for you!

Low FODMAP Indian Butter Chicken Curry

Ginger

Can have the following beneficial effects [3,4]:

  • Relieve Nausea
  • Relieve Vomiting
  • Relieve Indigestion
  • Anti-cancer
  • Anti-oxidant
  • Antimicrobial
  • Anti-inflammatory
  • Anti-allergic

Turmeric

Turmeric seems to be all the rage these days.  That is partly because one of its active components, curcumin, has a fair amount of research backing its use.

Here are some of the researched conditions where it shows benefit [5]:

  • Inflammatory conditions
  • Metabolic syndrome
  • Pain
  • Inflammatory & degenerative eye conditions
  • Hypertriglyceridemia
  • Anxiety
  • Arthritis

Curcumin is believed to have the following effects [5]:

  • Antioxidant
  • Anti-inflammatory
  • Increases activity of superoxide dismutaste (SOD)

Black Pepper

Have you heard that it’s important to consume black pepper when you consume turmeric in order to optimize its benefits?  Well, it’s true!

That’s because consuming piperine (active component of black pepper) with curcumin increases the bioavailability of curcumin by 2000 percent [5]!

Research indicates that piperine can be helpful for the following health issues [6]:

  • Insulin resistance
  • Inflammation
  • Hepatic steatosis (fatty liver)
5.0 from 4 reviews
Indian Butter Chicken & Vegetable Curry (Low FODMAP, GF, DF)
 
Print
Prep time
10 mins
Cook time
4 hours
Total time
4 hours 10 mins
 
A simple and flavorful low FODMAP one-dish meal packed with lots of healing spices.
Author: Riley Wimminger
Recipe type: Main Dish
Cuisine: Indian
Serves: 4-5
Ingredients
  • 1 tablespoon olive oil
  • 1 lb boneless skinless chicken breasts or thighs
  • 1 large bunch green onion (green part only), sliced
  • 1 large zucchini, diced
  • 2 large carrots, sliced
  • 1 red bell pepper, diced
  • 1 tablespoon freshly grated ginger
  • 1 teaspoon yellow curry powder
  • 1 Tablespoon garam masala
  • ½ teaspoon turmeric
  • ¼-½ teaspoon cayenne pepper
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 can tomato paste
  • 1 can lite coconut milk
Instructions
  1. Place all ingredients in a crockpot.
  2. Cook on high for 4 hours or on low for 6 hours.
Notes
Serve warm over rice or quinoa or alongside homemade gluten-free pita bread (here's the recipe I love- omit garlic/onion powder for low FODMAP).



Any crockpot or slow cooker will work, but I personally have my eyes on this Instant Pot which also functions as a rice cooker, yogurt maker, steamer, and more!
3.5.3229

References

[1] Perveen I, Rahman MM, Saha M, Parvin R, Chowdhury M. Functional constipation – prevalence and life style factors in a district of bangladesh. Mymensingh Med J. 2015;24(2):295-304.

[2] Natural Medical Protocols for Doctors. Naturalopinion.com. Constipation.  Accessed 12-10-2017.

[3] Semwal RB, Semwal DK, Combrinck S, Viljoen AM. Gingerols and shogaols: Important nutraceutical principles from ginger. Phytochemistry. 2015;117:554-68.

[4] Giacosa A, Morazzoni P, Bombardelli E, Riva A, Bianchi porro G, Rondanelli M. Can nausea and vomiting be treated with ginger extract?. Eur Rev Med Pharmacol Sci. 2015;19(7):1291-6.

[5] Hewlings SJ, Kalman DS. Curcumin: A Review of Its’ Effects on Human Health. Foods. 2017;6(10)

[6] Derosa G, Maffioli P, Sahebkar A. Piperine and Its Role in Chronic Diseases. Adv Exp Med Biol. 2016;928:173-184.

Filed Under: Main Event, SIBO Recipes Tagged With: constipation, crockpot, dairy-free, gluten-free, IBS, instant pot, low FODMAP, one-dish, SIBO, soy-free

Previous Post: « Creamy No-Moo Mashed Potatoes (Low FODMAP, GF, Vegan)
Next Post: Eggplant Ratatouille (Low FODMAP, GF, Vegan) »

Reader Interactions

Comments

  1. Kathryn Moake says

    September 6, 2018 at 1:59 am

    Hello, could you please let me know how big the cans of tomato paste and coconut milk are please? I am in New Zealand so I’m not sure if the typical can sizes are the same.

    Reply
    • Riley says

      September 6, 2018 at 8:44 am

      Great question! I will keep that in mind for future posts. The can of tomato paste is 170 g and the can of coconut milk is 400 mL. Hope that helps!

      Reply
      • Kathryn says

        September 6, 2018 at 7:08 pm

        Thanks so much

        Reply
  2. Ashley says

    January 10, 2019 at 3:33 pm

    Hi! This recipe looks great! Do you by chance have the conversions for an Instant Pot?

    Reply
    • Riley says

      January 20, 2019 at 1:49 pm

      Unfortunately, I haven’t ventured into the Instant Pot world (I have wanted to get one, but it hasn’t quite happened yet). If you try it, I would love to hear your thoughts!

      Reply
  3. Reux says

    July 28, 2019 at 11:01 am

    I think this recipe was the closest I’ve gotten to having restaurant quality Indian at home. I used the InstaPot on the slow cook setting for 4 hours. It turned out wonderfully! If you like your veggies a little less crisp, you could probably get away with 4.5-5 hours.

    Reply
    • Riley says

      August 4, 2019 at 8:23 pm

      Thank you so much for your review, Reux! I literally just did a happy dance 🙂 xo!

      Reply
  4. Carrie says

    October 5, 2019 at 6:21 pm

    I’d love to know the timing on the high pressure setting of the Instant Pot to speed things up. Anyone played with that version of this recipe? Sounds wonderful. Thanks in advance!

    Reply
    • Riley says

      October 10, 2019 at 8:34 am

      Hi Carrie, I wish I had this info for you! My list of reasons to get an Instant Pot is growing 🙂 Let me know if you do some experimenting with this recipe!

      Reply
    • Riley says

      October 10, 2019 at 8:39 am

      Hi Carrie, I just remembered that another reader commented about the Instant Pot. It looks like they said this: “I used the InstaPot on the slow cook setting for 4 hours. It turned out wonderfully! If you like your veggies a little less crisp, you could probably get away with 4.5-5 hours.”

      Reply
      • Carrie says

        October 10, 2019 at 10:59 am

        I did 15 minutes on high – worked great!

        Reply
        • Riley says

          October 11, 2019 at 8:07 am

          Yay! Thanks for sharing, Carrie!

          Reply
  5. Cynthia says

    January 23, 2020 at 5:50 am

    Hi Riley, this recipe looks great. Which brand of curry and garam masala spices do include trace garlic or onions? I also react to asoefitida, so I can’t substitute with that.

    Reply
    • Riley says

      January 28, 2020 at 7:19 pm

      Hi Cynthia, I am not sure whether you meant “do include” or “do not include”, but I think the latter makes more sense so I will answer that! I used the Simply Organic brand of Curry Powder and Frontier Garam Masala. Hope that is helpful!

      Reply
  6. Eric McGahhey says

    May 19, 2020 at 11:31 am

    5 stars
    This recipe is amazing. I made it in my new Instapot – cooked it on the poultry setting and it was done in 15-20 minutes! It is so good and the flavors are just incredible. And best of all, it is SIBO/Canida friendly! I haven’t had Indian food in a long time, so I am beyond excited to have found this delicious recipe. Thank you!

    Reply
    • Riley says

      May 20, 2020 at 9:24 am

      I am SO glad you enjoyed it, Eric! Thank you so much for your kind review!

      Reply
  7. Astrid says

    November 10, 2020 at 8:47 am

    Hi! I think I have trouble digesting coconut milk, but I’m ok with lactose-free cow milk. Do you think I could substitute coconut milk for dairy without messing up the recipe? I’m very new at Indian cuisine so sorry if that sounds like a weird ask!

    Reply
    • Riley says

      November 21, 2020 at 7:33 am

      Hi Astrid, heavy cream would be best to replicate the texture. But if the higher fat content is what bothers you, sure, sub lactose-free milk. Just know it won’t be as thick and creamy. Let me know if you try it!

      Reply
  8. Lizz B. says

    February 15, 2021 at 12:15 pm

    This recipe is a real winner! My boyfriend is not doing low FODMAP, but we eat the same dinners and this is a favorite for both of us. Will be continuing to make even after reintroduction.

    Reply
    • Riley says

      February 18, 2021 at 7:54 am

      Aw, I’m so glad to hear that! Thanks so much for letting me know =)

      Reply

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Welcome! I'm Riley- master's degree trained nutritionist. Dedicated to helping you overcome digestive (IBS/SIBO/SIFO) & related issues. Just like I have. I share flavorful, healthful, mostly low FODMAP recipes that go above & beyond- gluten-free, dairy-free (except butter/ghee), soy-free, & easy on the oats & eggs! Newer recipes are less likely to be low FODMAP as I continue to heal and expand my diet. I want to help you live a healthier & happier life. Read More…

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