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Vegetable Curry (low-FODMAP)

This vegetable curry soup is PACKED with flavor and anti-inflammatory benefits. A perfect way to switch up weekday meals.
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Prep Time:15 mins
Cook Time:1 hr 15 mins
Total Time:1 hr 30 mins
Course: Appetizer, Dinner, Lunch
Keyword: curry, dairy free, dinner, low FODMAP, lunch, soup, vegan, vegetables
Servings: 8
Author: Gabi Fletcher

Equipment

  • 1 immersion blender optional, but recommended!

Ingredients

  • 3 tbsp olive oil
  • 3 medium zucchini in coins
  • 5 large carrots peeled, in coins
  • 2 tbsp ginger squeeze 1 tbsp of freshly grated ginger or powdered ginger works too
  • 1 T plus 1 tsp turmeric powder
  • 2 ½ tsp coriander
  • 1 tsp garam masala
  • ½ tsp paprika
  • ¾ tsp salt * depending on sodium level of chicken (if using)
  • 1 ½ tsp black pepper
  • 2 cans shredded chicken
  • 1 ½ quart chicken or veggie stock
  • 1 can coconut milk light, or full fat!
  • 3 cups spinach
  • 1 bunch fresh, chopped basil optional!

Instructions

  • First, heat a dutch oven or large pot to medium heat with the olive oil.
  • Throw the chopped zucchini and carrots into the pot and cook for about 5-6 minutes or until slightly soft. * Add all the seasonings and mix until incorporated.
  • Next, reduce the heat to medium-low and add the chicken or vegetable stock. Cover and let the soup come to a simmer. Simmer the soup for about 20-25 minutes.
  • This step is important for texture but not for taste. Use an immersion blender and carefully blend until about half the vegetables get immersed and smoothly blended. Doing this creates a smooth and naturally creamy broth. See notes for alternatives. *
  • After blending, add the shredded chicken or chosen protein if using. I have a tip if you are using canned shredded chicken in my notes below. *
  • Return the soup to a simmer and then stir in the coconut milk, spinach, and any fresh herbs.
  • Once the soup is simmering again, it is ready to serve. Serve with some toasted bread or crackers and enjoy throughout the week! See notes for storage! *

Notes

* Cooking the vegetables depends on their size. You only want them to be slightly soft after cooking in the oil. Otherwise, they will be too flimsy and soft when serving. 
* If you do not have an immersion blender, use a regular blender or food processor for 1/3 of the soup. If neither of those options is available, skip the step! The texture won't be as smooth, but the flavor will still be en pointe.
* If you are using canned shredded chicken, I like to cook mine in a skillet for a few minutes to get rid of the potent, pinky smell. After heating it, I add it to my soups. If you are using chickpeas, make sure they are drained and rinsed!
* Store in the refrigerator for up to 1 week or freeze in a gallon bag! This recipe is perfect for meal prep!