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Vegetarian, Low FODMAP Egg Curry

Updated: May 23

If you want a super healthy, flavoursome AND nourishing meal, then this egg curry recipe might just be for you!

It has a fresh tomato base, with a fragrant mix of spices. There are no heavy oils used in this recipe, making it a light and bright midweek meal option.

You will see that this recipe includes scallions and Hing, in the place of onions and garlic. If you are not strictly following FODMAP, then you can use the same quantity of onion and 6 garlic cloves in the place of hing powder.

Hing comes from the resin of fennel plants and has a strong sulphur odor that fades to a pleasant flavour during cooking. It is used in ayurvedic medicine to aid digestion and reduce gas. If you've never cooked with hing powder before, maybe start with 1 teaspoon and adjust according to taste.

If you want to convert this into a vegan recipe, you could try swapping out the egg for tofu. Firm tofu works extremely well!

If you decide to give this recipe a go, please log into the members area and share your thoughts, pictures and recipe tweaks. Good luck!

Notes before we get cooking!

FODMAP red, amber green rating reflects the total amount of Fructose (FTS), Lactose (L), Mannitol (M), Sorbitol (S), Galactooligosaccharide (GOS) and Oligos Fructans (FTA) in the TOTAL volume/weight of the ingredients used in the recipe.

This recipe makes approximately 4 servings of curry (1 serving pictured). How many servings you eat is totally up to you!

I'm a big fan of simple recipes that don't need fancy equipment. For this recipe it does help to have a big pan.



Step 1.

Heat the pan, add the oil. Then add the green scallion tops.

Step 2.

Cook until light brown. Stir in the hing powder (or minced garlic if using), ginger and fry 2-3 mins.

Step 3.

Add the cinnamon and cardamom. Fry 2-3 mins.

Step 4.

Add the coriander, turmeric and peppercorns. Fry 2-3 mins.

Step 5.

Add the tomatoes, salt and 500ml water. Cook for 15 mins.

Step 6.

Add the garam marsala, eggs and cilantro. Cook for 3-5 mins.

Step 7.

Serve and enjoy!



I'm very passionate about the management of autoimmune conditions in a healthy way.

I speak with medical professionals, read journals, try and test new recipes to share with you and diligently undertake research online. That being said, as you know, each autoimmune disease, as well as any set of symptoms you may be experiencing are unique.

All information provided is in no way intended to be a substitute for professional medical advice. Always talk to your doctor or healthcare provider to ensure the appropriateness of any information in relation to your own situation.

And finally, please comment and share so we as a community better cope with our conditions by through growth and learning.

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