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Indian Palak Tofu Curry

low fodmap vegan tofy palak curry

"Indian recipe" & "low FODMAP" are rarely uttered in the same sentence, but here they are! This was based on one of my favourite dishes of my pre-vegan pre-lowFODMAP days, Palak Paneer. Despite the lack of garlic, onion or a tonne of baby spinach it turned out surprisingly well, if I do say so myself!

[Prep: 10 mins. Cooking Time: 30 mins. Total Time: 40 Minutes]

Serves Two.


200g/7oz firm tofu, pressed and cubed (you can use up to 160g per serving)

2 tsp soy sauce

½ tsp turmeric powder

2 tsp garam masala

½ tsp asafoetida (use more if it's not the pure stuff)

1 tsp cumin seeds

1-2 tbsp nut or vegetable oil

4 tbsp worth spring onion, dark green section only

2" root ginger, finely chopped

3 common tomatoes

75g/2 cups baby spinach (use more if you can get English Spinach)

5 big leaves of chard

1 tsp cumin powder

2 tsp sesame seed oil

2 tsp garlic-infused olive oil

3-4 tbsp coconut cream

*optional cayenne pepper to taste

Salt to taste.


  1. In a bowl, mix the cubed tofu with the soy sauce & turmeric before setting aside and prepping the ginger, spring onions and tomatoes.

  2. In a hot frying pan toast the garam masala, asafoetida and cumin seeds until they start to smell fragrant. Then add the oil and fry them for 1 minute before adding the spring onion greens and ginger.

  3. Once the spring onions are a little crispy, transfer to a food processor/blender. Then use the same frying pan to fry the tofu and transfer back the bowl once it's a little golden on each side.

  4. Add the tomatoes, baby spinach and chard to the processor and blend until it is like a bright green smoothie.

  5. Gently heat the "smoothie" in the frying pan for ~10 minutes until it no longer tastes grassy. Add water if needed.

  6. Stir in the cumin powder, sesame seed oil, garlic oil, coconut cream, cayenne pepper and salt. Add the tofu to the curry and heat for another couple minutes.

  7. Serve with rice, a gluten-free chapati or even potato wedges.

NB: In the video I make 2 portions of the curry but only add 1 portion worth of tofu, so when I dished it up, I kept half the sauce back for another time.

low fodmap vegan curry

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