Winter Warmer 4 - Chickpea Curry

Intro and Cautions

Ok, so for many of us with IBD, curry can become a big no-no. From the spice, to the FODMAPs in the garlic and the onion, to the acid in the tomatoes, curries have a lot of ingredients that can be problematic for anyone with a sensitive gut. Those of us with IBD sit firmly in this camp, so please feel free to swap out any ingredients listed below to suit your own tolerance.

This recipe works for me in a good state, but as always, adjust depending on where you’re at.

Why Vegan?

I keep a lot of my food plant-based, and this is no exception. The fibre from the chickpeas helps to feed those good bugs that we need to fight inflammation, and keeping it dairy-free can make it easier to digest for many people.

However, I am also aware how legumes affect a lot of you, so please change to a more suitable bean, grain, or protein source if you prefer. The lack of animal foods in this can also help with digestion for some, but it is all individual. I am not here to tell you how to eat — only to share what works for me and give you some tips for eating in a similar way if it suits you.

Ingredients (Serves 2–3)

For the curry:

• Coconut oil for frying

• 1 x 400g tin chickpeas in water (drained and rinsed)

• 1 x 400g tin chopped tomatoes (finely chopped are best)

• 400ml coconut milk (block or minimal additive version works well)

• 1 large onion, chopped

• 3 cloves garlic, chopped fine

• 2 tsp turmeric

• 1 tsp garam masala

• 1 tsp cumin powder

• 1 tsp curry powder

• 1 tsp coriander powder

• 2 tsp fresh or ground ginger

• 1 tsp cinnamon

• 200g spinach

• Salt and pepper to taste

  
  

For the rice:

• 100g basmati rice

• Water

• Pinch of salt

  
  

Instructions

1. Begin by heating some coconut oil in a pan over a low-medium heat. Add the garlic and onion and cook for 3–5 minutes until softened. You want them to sweat, not burn.

2. Add a pinch of salt and pepper, along with all of the spices. Stir well to infuse the onion and garlic with the flavours.

3. Add the drained chickpeas and stir through so they are coated in the spice mix.

4. Pour in the chopped tomatoes and coconut milk. Bring to the boil, then reduce to a low-medium simmer and cook for 25–30 minutes.

5. Keep a little vegetable stock or hot water to hand in case you need to loosen the curry and stop it sticking. Continually taste and adjust salt and pepper if needed. If it becomes too acidic, you can add a small amount of maple syrup or brown sugar to balance it.

6. Meanwhile, bring a pan of water to the boil with a pinch of salt. Add the basmati rice and simmer covered for around 10–12 minutes until cooked, then drain if necessary.

7. Five minutes before the curry is finished, add the spinach and allow it to wilt down into the sauce.

Serve the curry over the rice and enjoy.

Notes for Sensitive Guts

• If onion and garlic are a trigger, use garlic-infused oil instead.

• If chickpeas don’t sit well, swap for firm tofu or a tolerated bean.

• If tomatoes are too acidic, reduce the amount slightly and increase coconut milk.

  
  

As always, this is about finding what works for you. This version keeps the flavour without being overloaded, and for me it hits the spot when I’m craving a curry but don’t want the consequences.