It is so difficult to choose just one masala blend to “fodify,” when there are quite literally THOUSANDS of delicious options to choose from. Our Low FODMAP Garam Masala fits right in with traditional renditions.
For background, “masala” is a term used in many countries throughout South Asia to refer to an enormous variety of spice blends in either dry or paste form. Even the term “garam masala” can mean many different things depending on which region of India, Pakistan, or broader South Asia the recipe originates – every household even has its own blend.
The direct translation means “warming spices,” and the name delivers on its promise with a complex aromatic blend that brings both depth and balance to South Asian inspired dishes.
This rendition is one take on the meaning, drawing on warm aromatics like black cardamom, anise, cinnamon, nutmeg, and cloves, alongside cumin, coriander, and black pepper.
About Untested Ingredient in Low FODMAP Garam Masala
Our Low FODMAP Garam Masala also contains mace, which is not formally tested for FODMAP content but is suspected to remain below low FODMAP thresholds in the quantities used for this blend.
Frequently Asked Questions
Anise is a licorice flavored spice; it is a tiny seed, that looks similar to caraway seed. Each seed is slightly curved, and brownish grey in color. They are often found in European cooking as well as Middle Eastern. Anise leaves (which is an herb) are also used in cooking. Anise seed and star anise are not the same spice. Unfortunately, Monash University and FODMAP Friendly have only lab tested star anise, however, ¼ teaspoon of anise seed contains 0% carbs, so this can be considered a low FODMAP serving.
Note that you will have to grind the anise seed before measuring and using. We like using a mortar and pestle.
Mace is a spice. It is the vivid red outer covering of the nutmeg seed, which is what gives us ground nutmeg. Mace is similar in flavor but is distinct. Mace has not been lab tested, but its nutritional profile contains fewer carbohydrates and sugars than nutmeg, which has a lab tested by both Monash University and FODMAP Friendly. A low FODMAP serving size of nutmeg is 4 g from both sources.
Low FODMAP Seasoning Blend Basics
Please refer to our article, How To Make Low FODMAP Seasoning Blends, for info on purchasing spices, storage and discussions on whole spices vs. pre-ground, the best tools for grinding your own, measuring, etc.
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial
- Herbs: Many fresh and dried herbs have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in an herb that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
- Spices: Many fresh and dried spice have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in a spice that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Flavor For Your FODMAP Cooking
Check out all of our other low FODMAP seasonings, all very easy to make.
- Low FODMAP Everything Bagel Seasoning
- Low FODMAP Cajun Spice Blend
- Low FODMAP Italian Seasoning
- Low FODMAP Taco Seasoning
- Low FODMAP Ethiopian Berbere Spice
- Low FODMAP Sweet BBQ Dry Rub
- Low FODMAP Smoky BBQ Dry Rub
- Low FODMAP Moroccan Ras El Hanout
- Low FODMAP Jamaican Jerk Seasoning
- Low FODMAP Tex Mex Seasoning
- Low FODMAP Mediterranean Za’atar
- Low FODMAP Salt-Free Herb Mix
- Low FODMAP Dry Ranch Seasoning
- Low FODMAP Steak Seasoning
- Low FODMAP Lemon Pepper Seasoning
- Low FODMAP Cumin Allspice Dry Rub
- Low FODMAP Sweet & Spicy Dry Rub
Low FODMAP Garam Masala
It is so difficult to choose just one masala blend to “fodify,” when there are quite literally THOUSANDS of delicious options to choose from. Our Low FODMAP Garam Masala fits right in with traditional renditions. For background, “masala” is a term used in many countries throughout South Asia to refer to an enormous variety of spice blends in either dry or paste form. Even the term “garam masala” can mean many different things depending on which region of India, Pakistan, or broader South Asia the recipe originates – every household even has its own blend.
Low FODMAP Serving Size Info: Makes about ⅓ cup (24 g); 16 servings; 1 teaspoon per serving
Ingredients:
- 2 tablespoons ground cumin seed
- 2 teaspoons freshly ground black pepper
- 2 teaspoons ground coriander
- 1 1/2 teaspoons ground cinnamon
- 1 teaspoons ground black cardamom
- 1 teaspoon ground cloves
- 1 teaspoon ground nutmeg
- 1/2 teaspoon ground anise seed
- 1/2 teaspoon crushed bay leaf
- 1/2 teaspoon ground mace
Preparation:
-
In a small mixing bowl, stir together all of the ingredients until well combined.
-
Store in an airtight container in a cool, dark location. Use within 6 months, for best flavor.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial
• Herbs: Many fresh and dried herbs have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in an herb that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
• Spices: Many fresh and dried spice have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in a spice that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
