checked by dietician Dinner ideas gluten free Lactose free Lunch ideas Vegetarian

Low FODMAP Chickpea spinach and tomato curry

chickpea and tomato curry

When creating this recipe for a Low FODMAP Chickpea, spinach and tomato curry, I was thinking of a way to integrate vegetables that I love in a curry that is also rich in protein, but vegetarian. And of course, I came up with an idea to add chickpeas! Since many of the legumes are not allowed on a Low FODMAP diet, canned and drained chickpeas can be an answer. Of course, the amount of chickpeas have to be measured.

If you like chickpeas and you feel like a vegetarian dish, then you will love this Low FODMAP chickpea curry!

chickpeas and fresh tomatoes curry
chickpeas and fresh tomatoes curry

Ingredients for 4 servings of a Low FODMAP chickpea, spinach and tomato curry:

168 g chickpeas, canned and drained

1 tsp. each of the following spices: garam masala, curry powder, turmeric

240 g lactose free milk of your choice

500 g fresh tomatoes

100 g frozen spinach

salt to taste


served with white rice (brown rice would be as good)

garnished with fresh herbs


chickpea and tomato curry's spices
chickpea and tomato curry’s spices

Instructions for 4 servings of a Low FODMAP chickpea, spinach and tomato curry:

  1. First, take your frozen spinach out of the freezer few hourse before to defrost it. You could add it straight from the freezer to the pan, but ti will take longer to cook.
  2. Place your fresh tomatoes in a pot big enough to contain them in one layer. Pour boiling water over them just to cover. Keep tomatoes in the boiling water for 30 seconds to 1 minute and remove them from the water, using a slotted spoon. Remove the skins and chopthe tomatoes. 
  3. Preheat a large non stick pan on a medium heat. Place the tomatoes in the pan and stew them until they start breaking down.
  4. Now it is time to prepare the canned chickpeas. Drain and rinse them in a sieve. Place the chickpeas with tomatoes in the pan.
  5. Add all of the spices, salt to taste and defrosted spinach. Mix it in and cook for a few minutes.
  6. Add the lactose free milk, mix it in. Cook for further 5-7 minutes.
  7. You can serve it with rice, garnished wit fresh herbs, such as coriander or parsley.


chickpea and tomato curry
chickpea and tomato curry


Nutritional Facts for 1 serving of a Low FODMAP chickpea, spinach and tomato curry:

136 kcal

22.3 g carbs

6.3 g Protein

3.1 g Fat



For more Low FODMAP recipes for dinner, please go here:



Please follow and like us:

Leave a Reply

Your email address will not be published. Required fields are marked *