Vegetarian Rogan Josh Curry

low fodmap, fructose free, lactose free, vegan, gluten free

low fodmap, fructose free, lactose free, vegan, gluten freeWhen I’m pondering my next recipe to post, there are many questions floating around my mind... What have I made lately that has been tasty? What would my readers like to eat? Would my readers actually make this recipe? Will it photograph well? Is the recipe original? So many considerations, and I need to tick at least a few of those boxes for a recipe to be in with a chance. So when I was last investigating my blog analytics (I’m a bit of a stats nerd), I began delving further into page views, search words and landing pages to find my most popular posts. It didn’t come as much of a surprise that my most viewed page is Banana Oatcakes – simple, delicious, healthy and visually pleasing, if I do say so myself. What did amaze me though, was what came second place. It was NOT my Celebration Carrot Cake, though a close third place. It was in fact my Thai Fish Curry! Hmmm yes, oh so delicious, but not necessarily the most photogenic of dishes. Those photos are questionable at best! Having said that, curry is one dish I’m sure every low FODMAPPER craves, and at the same time is something that cannot simply be purchased or ordered at restaurants because curry pastes are a big culprit for excessive onion and garlic. All of that led me to this recipe. It’s tasty, it’s something you lovely readers will love (putting my trust in my analytics here) and although curry is notoriously difficult to take a great photo of, I have definitely stepped it up a notch for you! Here it is, another adaptation of a classic recipe you simply cannot buy or order, one that frequently reappears on my dinner table. It’s a low FODMAP, vegetarian Rogan Josh. It is such a simple, easy and quick mid-week dinner (with leftovers!). A-mazing. And of course, you can change up the vegetables or even add a protein. I hope this one is enjoyed just as much as the Thai Fish Curry.

low fodmap, fructose free, lactose free, vegan, gluten free

low fodmap, fructose free, lactose free, vegan, gluten free

low fodmap, fructose free, lactose free, vegan, gluten free

Low FODMAP Vegetarian Rogan Josh Curry
Serves 2-4

1 cup brown rice
500g Jap (Kent) pumpkin, cubed
250g zucchini, sliced
2cm knob fresh ginger, thinly sliced
1 tsp ground cumin
1 tsp ground coriander seed
1 tsp ground cardamom
1 tsp ground cinnamon
1 tsp sweet paprika
Sprinkle of cayenne
Salt & pepper, to taste
200g tinned diced tomatoes (or 2 very ripe fresh tomatoes, diced)
1/2 cup water
100g green beans, halved

Flaked almonds, toasted
Natural yoghurt
Fresh coriander

Place brown rice in a saucepan with water (usually 1.5 - 2 cups) and allow to cook. Prepare and chop vegetables. Heat a drizzle of coconut oil in a medium saucepan or casserole dish on medium heat. Add pumpkin and fry for about 5 minutes. Add the zucchini, ginger and spices, frying for another few minutes. Add the tomatoes, water and green beans. Bring to the boil, cover with lid and lower heat to a simmer. Leave for approximately 15 minutes or until vegetables are cooked through, and remove the lid for the last few minutes to allow the curry to thicken. 

Serve with the brown rice, a dollop of natural yoghurt, toasted flaked almonds and lots of fresh coriander.


Low FODMAP | gluten free | fructose friendly | lactose free | sugar free | vegan


  1. I made this last night and it was amazing. Eating leftovers for lunch now and it's even better :)

    Thanks for the recipe.


    1. My pleasure! So glad you enjoyed it and it's made it to your weekly spreadsheet ;)

  2. So good! Dollop of yoghurt goes so well with the warm curry. Another winner I think!

    1. I couldn't agree more - thanks for sharing!

  3. I made the Thai fish curry last week and I couldn't believe something that good actually came out of MY kitchen! Thank you! The recipe is great and so easy to make when you freeze the curry paste for other days. I made the Rogan Josh today- delicious - but I have to say I prefer the fish curry (but that's just my love of lime leaves I think!).
    Could you recommend what to do to make this one a bit wetter? I think it was just a little too dry for me. I added a few more tomatoes and a bit more water, which helped but I wondered if that was watering it down too much? As you can tell, I'm not a great cook, but I have definitely surprised myself since I found your page! Thank you so much :)


    1. You are very welcome Claire. It sounds like you've been cooking up a storm - go you! I'm so glad to hear you loved the curries, the Thai Fish Curry is one of my favourites too!
      You're definitely on the right track, extra diced tomato (canned or really ripe tomatoes are best) and water are going to be the best things to make the Rogan Josh wetter, and also leaving the lid on while cooking will prevent the sauce from thickening as much. Hope that helps :)


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