One of my favourite Indian curries is Rogan Josh. Rogan Josh is a Kashmiri curry, and there are many variations on this traditional dish, with some being high fodmap and some being very low fodmap. Your luck may vary considerably depending on how your local restaurant does the dish. For instance, this version of Rogan Josh uses 1kg of onion! (and is obviously extremely high fodmap) - however, these recipes use no onion. I have also seen recipes that add tomato, yoghurt or cream.
I’ve borrowed from all of these recipes, to make a variant that is low fodmap, gluten free and lactose and casein free, with ingredients I was able to find relatively easily (this may vary depending on what your local stores offer when it comes to Indian spices). I did not have any Rajantot (which is used in several of the recipes I found online), so I did include a small amount of tomato. This can be changed if you have problems tolerating even a small amount of fresh tomato.
Note: all measurements are in metric
- 1/2 cup diced chives
- 5-6 curry leaves or 3 indian bay leaves
- 2 teaspoons of cloves
- 1 tablespoon of green cardamon pots
- 1 tablespoon of fennel seeds
- 1-2 tablespoons of hot indian chilli powder (please adjust this to suit both your taste and
- the strength of your chilli powder. I originally tried 2 tablespoons of hot chilli powder, and it was extremely hot. I like really hot curries, but it was too hot for some of the people I cooked this for. If you do find it is too hot, you can add some greek yoghurt to the dish once it has been served to take the edge off the heat if you don't have lactose or casein intolerance).
- 1 teaspoon crushed ginger
- 1 teaspoon turmeric
- 3 teaspoon ground coriander
- 3 small roma tomatoes, chopped (This quantity of tomatoes in a dish this size should not normally be a problem for people with fructose malabsorption or fodmap intolerances, however, if you do have a specific intolerance to tomato, you can substitute it with 2-3 teaspoons of paprika, and an extra 1/4 cup of water).
- 1 kg cubed lamb (shoulder or leg, off the bone. A fatty cut of lamb should be used, as it keeps the lamb moist and absorbs the spices really nicely)
- 1 tsp salt
- 1 tsp asafoetida / hing (if you have coeliac disease or are extremely sensitive to gluten or wheat, please check that your asafoetida / hing is gluten and wheat free - you can get asafoetida / hing made with rice flour. Asafoetida / hing containing wheat is in small enough quantities to be low fodmap)
- 1/4 cup garlic infused oil
- approx 2 cups of water total throughout the cooking process
- Heat the oil in a large sauce pan or fry pan
- Add curry leaves, cloves, cardamom pods, fennel seeds and chilli powder, and cook until aromatic.
- Add the chives and salt, then add the remaining spices.
- Add about 1/2 of a cup of water and stir through.
- Then add diced tomatoes, and stir well
- Add the lamb to the pan, and make sure it is seared and covered in the juices.
- Add another 1/2 to 1 cup of water, and cover the pan with a lid, and cook on a high heat for 30 minutes.
- Turn off the heat, and then stir through 1/4 cup of fresh coriander leaves
- Serve with basmati rice, or gluten and wheat free, low fodmap roti. Gluten free and low fodmap pita bread can be used as an alternative.