The inspiration for this recipe was the recent (Q4) lab testing and results for purple cauliflower by Monash University. A hefty 75 g (about ¾ cup) is low FODMAP! This Low FODMAP Purple Cauliflower & Chickpea Curry is easy to make, has loads of flavor and will satisfy you cauliflower lovers.
Canned, drained chickpeas are low FODMAP in 42 g (¼ cup) amounts, so I was inspired to make a curry.
Purple cauliflower contains fructose and chickpeas contain GOS, so do know your tolerance to these FODMAPs in particular.
The serving size suggested is small, but you could have it alongside a simple protein, or eat more generously, knowing your own limits.
Also check out our Low FODMAP Parmesan Roasted Purple Cauliflower!
Is Cauliflower Low FODMAP?
Both white and purple cauliflower have been lab tested, and not only do they not have the same FODMAP levels, they do not even contain the same FODMAPs. Please read more in our Explore An Ingredient: Cauliflower.
Making Low FODMAP Purple Cauliflower & Chickpea Curry
Add oil to large skillet, placed over low heat. Add the scallions and ginger and sauté for a few minutes, until softened.
Add the garam masala, salt, cumin, low FODMAP garlic powder, paprika, turmeric, and black pepper and stir to coat; cook 30 more seconds.
Add cauliflower florets to the skillet and stir to completely coat with spice mixture. Turn heat up to medium and cook for 2 minutes, stirring occasionally.
Stir in the drained chickpeas, diced tomato sauce, and water. Bring to a simmer, covered, and cook for about 15 minutes, or until cauliflower is tender.
Add more water if the curry dries out too quickly; it should have some liquidy sauce. Remove from heat and stir in yogurt or cream.
Taste and add salt and pepper, if you like. Garnish with parsley or cilantro. Serve with rice or potatoes, and a protein alongside.
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Cauliflower: White cauliflower has been lab tested by Monash University. The amount lab tested – 75 g (about ¾ cup) – is high FODMAP for mannitol. Unfortunately, they have not lab tested smaller amounts. Purple cauliflower has recently (Q4 2024) been lab tested by Monash and quite surprisingly it has a low FODMAP serving size of 75 g (about ¾ cup) and doesn’t become Moderate until 112 g, and the FODMAP is fructose, not mannitol. Even at the High FODMAP amount of 150 g, no mannitol appears. FODMAP Friendly has lab tested white cauliflower and the amount their testing shows is low FODMAP is a mere 9 g. Mannitol is the FODMAP shown. They have not tested purple.
- Chickpeas: Both Monash University and FODMAP Friendly have lab tested chickpeas. Monash says that drained, canned chickpeas are low FODMAP at ¼ cup or 42 g; this is what we base our recipes upon. FODMAP Friendly gives them a “Fail” at ½ cup (75 g), but the problem here is that we do not know whether they were cooked from dry or are canned, or canned drained.
- Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
- Ginger: Monash University has lab tested fresh ginger root and has determined it to be free of FODMAPs, making it one of our go-to no FODMAP foods.
- Lactose-Free Dairy: Lactose-free dairy, such as lactose-free milk or lactose-free cream cheese, has lactase enzyme added that breaks the disaccharide molecules and creates a more digestible dairy product, from a lactose perspective. The resulting product is not dairy-free, but it is lactose-free. Some products might have miniscule amounts of lactose remaining, but the amount is small enough for the product to be labeled as lactose-free. For instance, Breyers Lactose-Free Vanilla Ice Cream states it is 99% lactose-free, while Lactaid Vanilla Ice Cream states it is 100% lactose-free.
- Low FODMAP Garlic Powder: Conventional garlic powder is made from dried and granulated, or powdered, garlic cloves and is considered high FODMAP. There are a couple of low FODMAP garlic powders on the market: FreeFod Garlic Replacer and Fodmazing Garlic Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural garlic flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional garlic powder.
- Scallions: Monash University lab testing initially found no FODMAPs detected in scallion greens; in subsequent tests, scallion greens showed fructose content. The suggested serving size is 75 g. Monash states the scallion bulb low FODMAP serving is 32 g (about ⅓ cup). FODMAP Friendly has also lab tested scallions: their recommended serving size for the green parts is 16 g, with a max low FODMAP serving between 160 g and 176 g (from different tests). FODMAP Friendly says it is low FODMAP in 19 g to 20 g portions, which is about 2 tablespoons finely chopped.
- 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.
- Tomatoes: Both Monash University and FODMAP Friendly have lab tested several kinds of tomatoes, numerous times. In earlier lab tests for common, beefsteak tomatoes, Monash University stated that their lab tests showed no FODMAPs. In later tests (now called just “common tomato”), the results suggest about ½ medium tomato or 65 g are low FODMAP. FODMAP Friendly gives them a “Pass” at ½ cup (75 g) portions and suggests up to 84 g are low FODMAP. Earlier lab tests by Monash for Roma (plum) tomatoes stated low FODMAP servings of 75 g, which is about 1 small tomato or ½ cup. Later tests state 48 g are low FODMAP, or about 2/3 tomato. FODMAP Friendly recommends 75 g is low FODMAP, with a serving up to 108 g being low FODMAP. For Cherry tomatoes, earlier lab tests by Monash showed that 75 g of cherry tomatoes were low FODMAP (about 5 or ½ cup); later tests suggest 3 tomatoes or 45 g are low FODMAP; then even later tests went to a serving size of 45 g, saying that is about 5 tomatoes. FODMAP Friendly states that 75 g are low FODMAP, with a max serve of 750 g being low FODMAP. Yes, these results are all over the map. Tomatoes vary hugely in sugar content, even variety to variety, and neither testing body has told us what varieties they tested. Use any of these accurate lab test results as a place to begin your exploration of your relationship to FODMAPs in tomatoes.
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.
Low FODMAP Purple Cauliflower & Chickpea Curry
The inspiration for this recipe was the recent (Q4) lab testing and results for purple cauliflower by Monash University. A hefty 75 g (about ¾ cup) is low FODMAP! This Low FODMAP Purple Cauliflower & Chickpea Curry is easy to make, has loads of flavor and will satisfy you cauliflower lovers.
Ingredients:
- 2 tablespoons low FODMAP Garlic-Infused Oil, made with olive oil, homemade or purchased
- 3/4 cup (48 g) chopped scallions, green parts only
- 2 tablespoons chopped scallion bulb
- 2 teaspoons freshly grated ginger
- 2 tablespoons garam masala
- ¾ teaspoon kosher salt
- ½ teaspoon cumin
- ½ teaspoon low FODMAP garlic powder, such as FreeFod or Fodmazing
- ½ teaspoon smoked paprika
- ½ teaspoon turmeric
- ¼ teaspoon freshly ground black pepper
- 12- ounces (340 g) fresh purple cauliflower florets
- 1, 15.5 oz. (439 g) can chickpeas, drained
- 1, 14.5 oz. (411 g) can fire-roasted diced tomatoes
- ½ cup (120 ml) water
- ½ cup (114 g) lactose-free plain yogurt or heavy cream
- Chopped fresh flat-leaf parsley or cilantro
Preparation:
-
Add oil to large skillet, placed over low heat. Add the scallions and ginger and sauté for a few minutes, until softened. Add the garam masala, salt, cumin, low FODMAP garlic powder, paprika, turmeric, and black pepper and stir to coat; cook 30 more seconds.
-
Add cauliflower florets to the skillet and stir to completely coat with spice mixture. Turn heat up to medium and cook for 2 minutes, stirring occasionally.
-
Stir in the drained chickpeas, diced tomato sauce, and water. Bring to a simmer, covered, and cook for about 15 minutes, or until cauliflower is tender. Add more water if the curry dries out too quickly; it should have some liquidy sauce. Remove from heat and stir in yogurt or cream. Taste and add salt and pepper, if you like. Garnish with parsley or cilantro. Serve with rice or potatoes, and a protein alongside.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Cauliflower: White cauliflower has been lab tested by Monash University. The amount lab tested – 75 g (about ¾ cup) – is high FODMAP for mannitol. Unfortunately, they have not lab tested smaller amounts. Purple cauliflower has recently (Q4 2024) been lab tested by Monash and quite surprisingly it has a low FODMAP serving size of 75 g (about ¾ cup) and doesn’t become Moderate until 112 g, and the FODMAP is fructose, not mannitol. Even at the High FODMAP amount of 150 g, no mannitol appears. FODMAP Friendly has lab tested white cauliflower and the amount their testing shows is low FODMAP is a mere 9 g. Mannitol is the FODMAP shown. They have not tested purple.
- Chickpeas: Both Monash University and FODMAP Friendly have lab tested chickpeas. Monash says that drained, canned chickpeas are low FODMAP at ¼ cup or 42 g; this is what we base our recipes upon. FODMAP Friendly gives them a “Fail” at ½ cup (75 g), but the problem here is that we do not know whether they were cooked from dry or are canned, or canned drained.
- Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
- Ginger: Monash University has lab tested fresh ginger root and has determined it to be free of FODMAPs, making it one of our go-to no FODMAP foods.
- Lactose-Free Dairy: Lactose-free dairy, such as lactose-free milk or lactose-free cream cheese, has lactase enzyme added that breaks the disaccharide molecules and creates a more digestible dairy product, from a lactose perspective. The resulting product is not dairy-free, but it is lactose-free. Some products might have miniscule amounts of lactose remaining, but the amount is small enough for the product to be labeled as lactose-free. For instance, Breyers Lactose-Free Vanilla Ice Cream states it is 99% lactose-free, while Lactaid Vanilla Ice Cream states it is 100% lactose-free.
- Low FODMAP Garlic Powder: Conventional garlic powder is made from dried and granulated, or powdered, garlic cloves and is considered high FODMAP. There are a couple of low FODMAP garlic powders on the market: FreeFod Garlic Replacer and Fodmazing Garlic Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural garlic flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional garlic powder.
- Scallions: Monash University lab testing initially found no FODMAPs detected in scallion greens; in subsequent tests, scallion greens showed fructose content. The suggested serving size is 75 g. Monash states the scallion bulb low FODMAP serving is 32 g (about ⅓ cup). FODMAP Friendly has also lab tested scallions: their recommended serving size for the green parts is 16 g, with a max low FODMAP serving between 160 g and 176 g (from different tests). FODMAP Friendly says it is low FODMAP in 19 g to 20 g portions, which is about 2 tablespoons finely chopped.
- 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.
- Tomatoes: Both Monash University and FODMAP Friendly have lab tested several kinds of tomatoes, numerous times. In earlier lab tests for common, beefsteak tomatoes, Monash University stated that their lab tests showed no FODMAPs. In later tests (now called just “common tomato”), the results suggest about ½ medium tomato or 65 g are low FODMAP. FODMAP Friendly gives them a “Pass” at ½ cup (75 g) portions and suggests up to 84 g are low FODMAP. Earlier lab tests by Monash for Roma (plum) tomatoes stated low FODMAP servings of 75 g, which is about 1 small tomato or ½ cup. Later tests state 48 g are low FODMAP, or about 2/3 tomato. FODMAP Friendly recommends 75 g is low FODMAP, with a serving up to 108 g being low FODMAP. For Cherry tomatoes, earlier lab tests by Monash showed that 75 g of cherry tomatoes were low FODMAP (about 5 or ½ cup); later tests suggest 3 tomatoes or 45 g are low FODMAP; then even later tests went to a serving size of 45 g, saying that is about 5 tomatoes. FODMAP Friendly states that 75 g are low FODMAP, with a max serve of 750 g being low FODMAP. Yes, these results are all over the map. Tomatoes vary hugely in sugar content, even variety to variety, and neither testing body has told us what varieties they tested. Use any of these accurate lab test results as a place to begin your exploration of your relationship to FODMAPs in tomatoes.
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.
We love this quick curry featuring low FODMAP PURPLE Cauliflower!