Low-FODMAP Thai Green Curry Paste Recipe

By
Patsy Catsos, MS, RDN, LD
Patsy Catsos, MS, RDN, LD, is a nutrition expert with expertise in GI disorders. She is a leader in using the FODMAP approach with IBS patients.
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Patsy Catsos, MS, RDN, LD
Updated on September 20, 2019
thai green curry paste
Patsy Catsos
Total Time: 30 min
Prep Time: 30 min
Cook Time: 0 min
Servings: 5 (1/4 cup each)

Nutrition Highlights (per serving)

67 calories
6g fat
4g carbs
1g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 5 (1/4 cup each)
Amount per serving  
Calories 67
% Daily Value*
Total Fat 6g 8%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 149mg 6%
Total Carbohydrate 4g 1%
Dietary Fiber 1g 4%
Total Sugars 2g  
Includes 0g Added Sugars 0%
Protein 1g  
Vitamin D 0mcg 0%
Calcium 32mg 2%
Iron 1mg 6%
Potassium 181mg 4%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Fresh green chiles and green herbs distinguish Thai green curries from red, yellow, and other curries. That makes green curry an especially good candidate for low-FODMAP cuisine ​since these assertive fresh flavors (along with freshly ground spices) can carry the day in the absence of fresh garlic and shallots.

This unabashedly Americanized version uses cilantro (coriander) leaves and stems instead of coriander root, and scallion greens and lime zest instead of lime leaves. We used garlic-infused oil for flavor as well as for extra moisture, so the paste can be ground in a blender instead of a mortar and pestle. In any recipe calling for green curry paste, substitute this low-FODMAP version for tinned or bottled curry paste.​​​

Ingredients

  • ½ teaspoon cumin seeds
  • 1½ teaspoons coriander seeds
  • 5 black peppercorns
  • 1 stalk lemongrass
  • 2 tablespoons fish sauce
  • 2 tablespoons garlic-infused olive oil
  • 2 teaspoons fresh lime zest (from 1 lime)
  • 1 bunch cilantro leaves and stems (5 ounces, about 30 stems)
  • 1 fresh Serrano chile pepper, seeded, or 5 small green Thai chiles
  • 1 tablespoon minced, peeled fresh ginger root
  • 1 cup thinly sliced scallion greens

Preparation

  1. In a heavy skillet over medium heat, toast the cumin and coriander seeds until they become fragrant and darken slightly 3 to 4 minutes. When cool, finely grind the seeds and the peppercorns.

  2. Trim off the bottom end of the lemongrass stalk. Peel off the outer, green leaves, revealing the yellow core. Starting at the bottom end, cut the lemongrass into thin slices, stopping about halfway up the stalk or when the core seems to end.

  3. Add the spice mixture, lemongrass, fish sauce, and oil to the bowl of a blender or food processor. Next, add the lime zest, cilantro, chile pepper, ginger root, and scallion greens. Process until a paste is formed, using a tamper as needed to push the ingredients toward the blades of the blender. Use or freeze promptly.

Ingredient Variations and Substitutions

Ground cumin and ground coriander seeds can be substituted instead of roasting and grinding your own seeds.

Cooking and Serving Tips

Toasted spices can be ground in an electric spice grinder or coffee grinder, a mortar and pestle, a food processor, or a hand-cranked pepper mill.

One recipe of this paste stirred into a 14.5-ounce can of coconut cream will season a pound of chicken and several cups of vegetables. Because it is not as concentrated as commercially made curry paste, we recommend you use twice as much as may be called for in recipes.

Leftovers freeze very well in small jars. Or, divide the curry paste into an ice cube tray, pop out the frozen cubes, and store them in the freezer in an airtight container.

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