This Low FODMAP Mutton curry recipe was originally for lamb, but can be used for mutton, just cooked for longer. Mutton is a great meat for stewing and slow cooking and it can stand all the great spices. You can also use goat meat, if you like.
With those slight changes below (leek, instead of onion and lactose free yoghurt – it can be eaten in the 1st stage of LOW FODMAP diet. Just be careful with the amount of chili as well, if you’re sensitive).
I use a pressure cooker for this meal.
This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner. Find interesting articles about Nutrition, IBS and FODMAP on her blog.
Ingredients for 6 servings of a Low FODMAP Mutton curry:
600 g mutton, cubed
1 tsp. Cumin seeds
15 g coriander
2 tsp. Turmeric
1 tbsp salt
1 red chili pepper
10 g clarified butter
100g leek (green part only)
1 tsp cardamom
1/2 tbsp cloves
2 bay leaves
200 g Natural yoghurt, lactose free
200 g sweetcorn (43 g max in one portion is allowed)
500 ml of water
To serve: freshly chopped coriander.
Instructions for a Low FODMAP Mutton curry:
Prepare a bowl, put inside the meat, salt, turmeric, yoghurt and dry coriander. Mix it all and leave for marinating for 1 h.
Use blender for leek and chili, until smooth.
After 1 h of marinating the meat, heat clarified butter in a pan.Add cloves, bay leaves, cumin seeds, cardamom pods until spices start to jump and smell.
Add the meat to the pan, fry for 3-5 minutes, until the meat is browned.
Then add leek and chili paste and continue frying for 3 minutes, turning it.
Add the water, close the pressure cooker, bring to pressure, lower the heat to medium low and cook for 25- 30 minutes.
When depressurized, add the sweetcorn and simmer for 5-10 minutes.
Serve with brown basmati rice and chosen veg.
Nutritional facts per 1 portion of a Low FODMAP Mutton curry: