Thai Green Curry

This low-FODMAP Thai green curry swaps jarred paste for a homemade blend of galangal, lemongrass, and makrut lime, using garlic-infused oil and scallion green tops in place of the usual garlic and shallots.

Prep 30 min

Cook 25 min

Serves 4

Gluten-freeDairy-free

Ingredients

Green curry paste (makes about 1/2 cup)

• 4 to 6 large green chilies (green serrano or long green chilies), stemmed and roughly chopped (deseed some to control the heat)
• 2 stalks lemongrass, tough outer layers removed, tender white part thinly sliced (about 3 tbsp)
• 30g (1 thumb) fresh galangal, peeled and sliced
• 6 makrut (kaffir) lime leaves, center ribs removed, torn
• 15g (about 1/3 cup) cilantro stems and leaves, plus roots if you have them
• 4 scallions, GREEN tops only, sliced (discard the white bulbs)
• 2 tbsp garlic-infused olive oil
• 1 tsp ground coriander
• 1/2 tsp ground cumin
• 1/2 tsp white pepper
• 1 tsp finely grated lime zest
• 1 tbsp fish sauce (check the label; plain anchovy and salt only)
• 1/2 tsp fine salt
• 2 to 3 tbsp water, as needed to blend

Curry

• 1 tbsp garlic-infused olive oil
• 450g (1 lb) boneless skinless chicken thighs, sliced into bite-size strips
• 270ml canned coconut milk (a little over half a 400ml can; this keeps each of the 4 servings under 100ml)
• 240ml (1 cup) low-FODMAP chicken broth or water
• 250g (1 medium) eggplant, cut into 3/4-inch cubes (about 60g per serving)
• 150g green beans, trimmed and halved (about 37g per serving)
• 1 red bell pepper, sliced
• 75g (about 1/2 cup) canned bamboo shoots, drained and rinsed
• 1 tbsp fish sauce, plus more to taste
• 2 tsp light brown sugar or maple syrup
• 1 tbsp lime juice
• 1 handful Thai basil leaves
• Steamed rice, to serve

Instructions

Blend the green curry paste

1. Remove the tough outer layers from the lemongrass and thinly slice the tender white lower stalks. Peel and slice the galangal, and strip the center ribs from the makrut lime leaves so they blend smoothly.
2. Add the chilies, lemongrass, galangal, lime leaves, cilantro, scallion green tops, garlic-infused oil, ground coriander, cumin, white pepper, lime zest, fish sauce, and salt to a small blender or food processor.
3. Blend to a coarse paste, adding water one tablespoon at a time until the blades catch. Scrape down the sides as needed. You should have about 1/2 cup.

Brown the chicken

1. Heat 1 tbsp garlic-infused oil in a large pan or wok over medium-high heat.
2. Add the chicken and cook, stirring, until golden on the outside, about 4 minutes. It will finish cooking in the sauce.
3. Push the chicken to one side, add the green curry paste, and fry for 1 to 2 minutes until fragrant.

Simmer and finish

1. Pour in the coconut milk and broth, stir to combine, and bring to a gentle simmer.
2. Add the eggplant, green beans, red bell pepper, and bamboo shoots. Simmer uncovered for 12 to 15 minutes, until the vegetables are tender and the chicken reaches 165F (74C) at its thickest point.
3. Stir in the fish sauce, brown sugar, and lime juice. Taste and adjust with more fish sauce, sugar, or lime.
4. Turn off the heat, fold in the Thai basil, and serve over steamed rice.

Tips & Substitutions

• Make it vegetarian. Swap the chicken for firm or extra-firm tofu (silken tofu is not low FODMAP), and replace the fish sauce with a splash of tamari plus a pinch of salt.
• Control the heat. Green chilies carry most of the fire in the seeds and membranes, so deseed some or all of them for a milder curry.
• Prep the paste ahead. The paste keeps in the fridge for up to 4 days, or freeze it in an ice cube tray and drop in a cube or two per serving as needed.
• Mind the coconut milk. Coconut milk turns higher in FODMAPs at larger servings, so keep each portion under 100ml and build volume with broth or water rather than more milk. Check the Monash app for the current tested serving.
• Swap the vegetables. Bok choy, carrot, and a small amount of zucchini also work here. Watch portion-sensitive vegetables and keep broccoli heads to 3/4 cup or less if you add them.
• No makrut lime leaves or galangal? Lean on extra lime zest for the leaves, and use fresh ginger in place of galangal for a similar bright, peppery note.

Why This Works

• Garlic flavor without the fructans. The fructans in garlic are not oil-soluble, so garlic-infused oil carries the savory garlic note into the paste while leaving the FODMAPs behind.
• Onion note from green tops only. The fructans in scallions sit in the white bulb, so using just the green tops gives an oniony backbone that stays low FODMAP.
• Homemade paste skips the hidden triggers. Jarred green curry paste almost always lists garlic and shallot or onion; blending your own keeps both out of the pot.
• Coconut milk kept in check. Coconut milk brings sorbitol at larger servings, so a modest amount stretched with broth keeps each bowl within a low-FODMAP portion.

Storage

Cool leftovers and refrigerate in a sealed container for up to 3 days. Reheat gently on the stove or in the microwave, adding a splash of water or broth to loosen the sauce. The curry freezes for up to 2 months; coconut sauces can separate on thawing, so warm it slowly and whisk to bring it back together. Keep reheated portions to the same serving size so the coconut milk stays within its tested range.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.