Hidden onion, often listed as "spices" or vegetable powder, can make store bought sauces and pastes a risky proposition, and of course, many authentic recipes are full of fructans. Since Thai Green Curry is one of my favourite dishes, and it contains high fructan ingredients such as onion, shallots and garlic, I decided to try adapting some recipes in order to make a low fodmap, fructose friendly version I can use safely.
My adapted recipe ended up as follows:
- 15 fresh green chillies, these can be different varieties, such as green thai chillies, jalapenos or serranos - vary the quantity according to how hot you like it.
- Instead of shallots and garlic, use garlic chives. I used approximately 3 tbsp of chopped garlic chives.*
- 1 tsp chopped fresh galangal (I used galangal powder as a substitute, as I didn't have any fresh galangal at the time)
- 1 tbsp sliced fresh lemon grass
- 1/2 tsp finely sliced kaffir lime rind (these can be hard to find in Melbourne, I used normal lime rind, but it's not the same, so get the kaffir lime rind if you can)
- 1 tsp chopped coriander root (or substitute coriander stems if unavailable - note, coriander is also called cilantro in some parts of the world, such as the USA)
- 5 white peppercorns
- 1 tbsp roasted coriander seeds
- 1 tsp roasted cumin seeds
- 1 tsp sea salt
- 1 tsp shrimp paste (you can use fish sauce if you don't have shrimp paste, or soy cause as a vegetarian/vegan alternative if you can tolerate small amounts of soy sauce, and if gluten is an issue, make sure the shrimp paste, fish sauce or soy sauce is gluten free)
Aside from these changes, the preparation of the green curry paste is exactly the same as in the recipe at templeofthai.com.
I personally enjoyed the curry I made with this fructose friendly version of green paste, it's not quite the same as the authentic version, but it's close, and it did not cause any issues for me. Of course, intolerances can vary, and so assess this against any trigger foods of your own.