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low fodmap tofu paneer tikka masala
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Low FODMAP (Tofu) Paneer Tikka Masala

A flavourful, rich and creamy curry that's surprisingly light.
Prep Time15 minutes
Cook Time50 minutes
Total Time1 hour 5 minutes
Course: Dinner, Main Course
Cuisine: Indian
Keyword: Gluten Free, Low FODMAP, Vegan, Vegetarian
Servings: 8 servings

Equipment

  • Frying pan
  • Large casserole/pot
  • Soup blender (potato masher will work if you don't have one)

Ingredients

Tofu paneer (if using)

  • 2x ~400 g (2x packs) pre-pressed extra-firm tofu (pressed overnight or at least 30 mins)
  • 2 tbsp onion oil (I use Fody's shallot infused oil, but garlic oil will do too)
  • 2 tsp turmeric
  • Sprinkling of salt

Paneer cheese (if using)

  • 600 g (4 ½ cups cubed) paneer cheese (watch for high fat content if this is a gut trigger)

Spice mixture

  • 130 g (½ cup) coconut/plain lactose-free yoghurt (look for good quality, minimal ingredient non-sweetened yoghurt)
  • 2 tbsp garlic oil
  • 4 tsp (½ fresh) lime or lemon juice
  • 2 tbsp ground coriander
  • 1 tbsp ground cumin
  • 1 tbsp paprika
  • 1 tsp ground cardamom (sub for 1 1/2 tsp garam masala)
  • 1 tsp ground nutmeg
  • 1/2 tsp cayenne pepper (more to taste but watch for too much spice if this is a gut irritant)
  • 1 tsp fenugreek (optional)
  • 2 tbsp grated fresh ginger (or 1 tsp dried)

Sauce

  • 600 g (4 ½ cups cubed) sweet potato (<75 g/½ cup pp is low FODMAP in manitol)
  • 300 g (4 large/2 ¼ cups) large carrots
  • 2x 400 g cans of tinned tomatoes (<100 g/½ cup pp is low FODMAP in fructose)
  • 2x 400 g canned coconut milk (<120 g/½ cup pp is low FODMAP in sorbitol)
  • 2 tbsp garlic oil
  • 1 tbsp maple syrup (optional)
  • Salt & pepper to taste

Options to serve

  • Rice, gluten-free naan/flatbread/poppadoms
  • Coconut/lactose-free yoghurt
  • Mango chutney (okay in small doses if you can find it with no high FODMAP ingredients)
  • Sprinkling of fresh coriander, lime wedge

Instructions

  • Chop tofu or paneer into 1 inch/2.5 cm chunks.
  • If using tofu: fry the cubes (in batches if needed) in a large skillet in the onion oil and sprinkling of salt. Toss frequently until brown on all sides, for ~10 minutes. Sprinkle with turmeric, fully coat then set on some paper towels to cool and crisp.
  • Mix the yoghurt, garlic oil, spices and ginger together in a bowl. Stir in the cooked tofu or paneer cubes, coat with the spice mix and set aside to marinade.
  • Chop sweet potatoes into inch chunks and carrots into cm rounds.
  • Heat garlic oil in large casserole, then add the veg and cook for ~5 minutes
  • Add tomatoes and coconut milk to the veg in the large casserole, stir well and break the tomatoes up a bit if whole.
  • Boil the tomatoes, coconut milk and vegetables on medium heat (stirring occasionally to prevent sticking) until reduced and veg soft (~15-20 mins). Then take off the heat and leave to cool a bit.
  • If cooking, boil the rice according to packet instructions.
  • If using paneer cheese: Fry up the marinated paneer on medium-high heat in single layer batches until browned.
  • Take a soup blender and blend around half the veg, coconut, tomato mixture until thickened to your preferred consistency but still a bit chunky if you like the extra texture.
  • Add the tofu/paneer and left over marinade to the sauce and stir well to combine. Heat on low heat for a while longer (~5 mins) to combine flavours. Season to taste with salt, pepper, maple syrup and additional spice.
  • Heat any additional sides (veg, bread) if using. Serve hot with all the trimmings. This is great for leftovers and freezing.