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Low FODMAP Recipe : Aloo panchporan (Stir-fried potatoes tempered with five spices)


1-2 tbsp vegetable oil

1kg/2lb potatoes, peeled and diced into 1cm/½in cubes

½ tsp dried turmeric

½ tsp red chilli powder


For the five spice mix (Panchporan)

1 tbsp cumin seeds

1 tbsp fennel seeds

1 tbsp fenugreek seeds

1 tbsp nigella seeds

1 tbsp black mustard seeds

For the tempering

1 tsp vegetable oil

2 tsp five spice mix (panchphoran)

1 red chilli finely chopped

1 tbsp fresh coriander, chopped


In a wide non-stick pan, heat the oil to a medium-high heat and add the potatoes.

Sauté the potatoes until they are nearly cooked. Add the turmeric, chilli powder and salt and fry until they are cooked through.

In a separate small shallow frying pan heat the oil until it begins to smoke. Mix together the five spice mix ingredients, and add two teaspoons to the hot pan. The seeds will crackle and pop, so be careful when handling the mixture. Add the chillies and the chopped coriander and stir for a few seconds. Pour this mixture onto the cooked potatoes.

Serve immediately.

Recipe from Good Food magazine

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FODMAPs are short chain carbohydrates (oligosaccharides), disaccharides, monosaccharides and related alcohols that are poorly absorbed in the small intestine. These include short chain (oligo-) saccharide polymers of fructose (fructans) and galactose (galactans), disaccharides (lactose), monosaccharides (fructose), and sugar alcohols (polyols) such as sorbitol, mannitol, xylitol and maltitol.

The term FODMAP is an acronym, deriving from "Fermentable, Oligo-, Di-, Mono-saccharides And Polyols". The restriction of these FODMAPs from the diet has been found to have a beneficial effect for sufferers of irritable bowel syndrome and other functional gastrointestinal disorders (FGID). The low FODMAP diet was developed at Monash University in Melbourne by Peter Gibson and Susan Shepherd.

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