Tomato & Spinach Quorn Curry Recipe (Low FODMAP DIET)

I was inspired to create some recipes that are both low FODMAP and student-friendly. Some Quorn products are Gluten-free and Low FODMAP!

I was very excited to discover this, as initially, I had overlooked the meat alternative as being off-limits on the Low FODMAP diet. I have the FODMAP app, and after a quick search discovered that many of the Gluten-free products are suitable!

Please note you don’t have to be a student to enjoy cooking great food on a budget. This recipe is so easy, tasty, and you are likely to have the majority of the ingredients in your cupboards already.

Let’s get started!

Low FODMAP Tomato & Spinach Quorn Curry Ingredients

For 3-4 servings

  • 2 tbsp garlic infused oil
  • 300g ‘Quorn Frozen Chicken Style Pieces’ (chilled would work too)
  • 400g tin chopped tomatoes
  • 1 tsp ground cumin
  • 1tsp ground coriander
  • 1/2 tsp turmeric
  • 1 tsp smoked paprika
  • 1/2 to 1 tsp chilli flakes depending on spice tolerance!
  • Salt and pepper to taste
  • Frozen Spinach (The amount you use is optional, I use a large mug’s worth of frozen spinach pieces)
  • Your choice of rice; I prefer Brown rice but white basmati would work well

Low FODMAP Tomato & Spinach Quorn Curry Steps

  1. Begin by defrosting your Quorn pieces; I usually do this in the microwave.
  2. In a large pan heat the garlic oil and add the Quorn. Stir-fry on a moderate heat for a few minutes until everything is golden. I find that this improves the texture of the curry.
  3. Reduce the heat and add the chopped tomatoes, along with the cumin, coriander, tumeric, paprika, and chilli flakes.
  4. If you’re not a fan of spice start with a half teaspoon of chilli flakes as you can always add more later on.
  5. Simmer for 15 minutes. Test the sauce and season with salt, pepper, and more chilli if necessary.
  6. Add the frozen spinach, covering with the sauce. You may need to add a little water at this point.
  7. Cook for a further 15 minutes, or until all of the spinach has been broken up and heated through.
  8. Serve with your choice of rice.


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