Low-FODMAP Thai Green Curry Paste

thai green curry paste

Patsy Catsos, MS, RDN, LD

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
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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 boost flavor in the absence of fresh garlic and shallots.

This version uses cilantro (coriander) leaves and stems instead of coriander root, and scallion greens and lime zest instead of lime leaves. Coriander leaves not only provides a refreshing, zesty, flavor but this herb has been widely studied for its medicinal potential. Phytochemicals in coriander are associated with numerous benefits including anti-microbial, anti-oxidant, anti-diabetic, and anti-inflammatory effects.

Garlic-infused oil provides 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

  • 1/2 tsp cumin seeds
  • 1 1/2 tsp coriander seeds
  • 5 black peppercorns
  • 1 stalk lemongrass
  • 2 tbsps fish sauce
  • 2 tbsps garlic-infused olive oil
  • 2 tsp fresh lime zest
  • 1 bunch cilantro leaves and stems (5 ounces, about 30 stems)
  • 1 fresh Serrano chile pepper, seeded
  • 1 tbsp 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.

Variations and Substitutions

If you don't have a Serrano chile pepper you can substitute 5 small green Thai chiles. You can also use ground cumin and ground coriander seeds 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, you use twice as much as may be called for in recipes.
  • Store unused curry paste in the refrigerator and use within two weeks.
  • 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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1 Source
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Sahib NG, Anwar F, Gilani AH, Hamid AA, Saari N, Alkharfy KM. Coriander (Coriandrum sativum L.): a potential source of high-value components for functional foods and nutraceuticals--a review. Phytother Res. 2013 Oct;27(10):1439-56. doi:10.1002/ptr.4897