Low FODMAP curry spice blend

Low FODMAP curry spice blend

by admin
Jump to Recipe Print Recipe

Just recently I had to toss my store-bought curry spice mix because the manufacturer had changed the recipe without warning. Surprise added garlic! It’s the plight of the low FODMAP diet; one day you find an ingredient in the supermarket that fits the restrictions, and the next day it can trigger your IBS symptoms. Luckily, making my own low FODMAP curry spice blend is easy. Five minutes work and you have a whole jar of IBS-safe spice. I do this every few months so a) the blend stays fresh and b) I never have to worry about hidden high FODMAP ingredients.

This is not a traditional Indian spice mix in any way, but rather its westernized cousin. It’s a handy tool to quickly season just about anything you’re cooking. I’ve kept the blend very mild as well. This way I can control the heat for each individual dish I make by adding chili powder as needed.

Buying spices in bulk

Most of the spices I use are from my local Asian supermarket. They offer a range of TRS brand spices that cost just a quarter of what I would pay at the supermarket. That’s some easy savings! If you don’t have an ethnic store near you, cheaper spices can also be found online.

I have to add that I own an electric spice grinder. Some spices I can only find whole (like the fenugreek for example), so I got myself a grinder to do the job for me. It was a bit of an upfront investment, but with a diet like low FODMAP, mixing your own spices is the easiest way to broaden your range of dishes. You can also use a pestle and mortar to grind your spices.

Last but not least, I have found that salsa jars are the perfect containers for spice blends. They are relatively shallow and have a wide mouth, making it easy to scoop out your spice blend. My non-IBS husband eats the salsa and I clean and re-purpose the jar. Win-win!

Storing low FODMAP curry spice blend

To keep your low FODMAP curry spice blend from going stale, you should keep them cool and dry, and out of direct sunlight. Transparent containers like my glass jars should go into a cupboard. You can also use non-transparent plastic containers or spice tins, as long as they close off airtight. Properly stored spices don’t spoil but they lose flavor and fragrance over time.

A jar of low FODMAP curry spice blend

Low FODMAP curry spice blend

Homemade, safe spice blends are a must-have for every FODMAP friendly kitchen.
Print Recipe Pin Recipe
Course Spice mix
Cuisine European
Cost €

Ingredients
  

  • 3 tbsp ground coriander
  • 2 tbsp ground cumin
  • 2 tbsp ground curcuma
  • 1.5 tbsp table salt
  • 2 tsp ground cardamom
  • 2 tsp ground cinnamon
  • 2 tsp ground fenugreek
  • 1 tsp ground fennel seeds
  • 0.5 tsp cayenne pepper €0.13

Instructions
 

  • Mix all ingredients together, then transfer to a clean, airtight container.

Notes

  • In the Monash app, all used spices have been tested low FODMAP at 1 teaspoon, with no upper limit given. However, cayenne pepper contains capsaicin, which can be a trigger for IBS.

Blogpost and recipe last revisited September 2022.