Saag Aloo (Low FODMAP)

Part 2 to my Low FODMAP Lamb Curry post! This saag aloo was the delicious IBS friendly side to that curry. When travelling Nepal and India several years back, I learned that a lot of the names of food we know and love are actually very literal. Saag aloo is a great example of this, with ‘saag’ literally translating to mean spinach and ‘aloo’ to ‘potato’. So this dish very much does what it says on the tin, but with impressive results.

This recipe is also from the brilliant Cook Low FODMAP blog which as I’ve mentioned previously, is an absolute lifesaver when cooking to this very restrictive diet. The posts are very informative so even though I don’t follow the diet and am luckily IBS free myself, I’ve learned a lot about what I can cook for my friends who are following the diet. She explains that potato and spinach are both low in fermentable carbohydrate, and are therefore less likely to trigger symptoms. As in the Low FODMAP Lamb Curry, onion has been substituted with asafoetida, which is a great ground spice that mimics the taste of onion. Beware though, it’s only to be used in very small amounts or it will overwhelm the dish! And again, garlic has been substituted with garlic oil. This was so quick and easy to make, where needing to substitute onion and garlic actually helped cut down the chopping time as well! Finally, if you’re low on ingredients I’d prioritise keeping in the mustard seeds if you can – this really makes a huge difference in giving the saag aloo the distinctive Indian flavour we know and love.

If you’re not following a low FODMAP diet but fancy a delicious saag aloo, you can just use onion and garlic instead of their substitutions! This serves 4 as a side dish.


  • 1 tbsp garlic flavoured olive oil (or olive oil, and a finely chopped clove of garlic)
  • ¼ tsp asafoetida (or an onion, chopped)
  • 1 tsp mustard seeds
  • 1 tsp cumin seed
  • 1 tsp ground coriander
  • ½ tsp turmeric
  • 1 red chilli, de-seeded and finely chopped (optional)
  • 1 thumb sized piece of ginger, peeled and grated
  • 2 medium-large potatoes (approximately 300g) peeled and cut into 1.5cm cubes
  • A pinch of salt and pepper
  • 150g spinach, roughly chopped
  • A handful of coriander leaves, roughly chopped (optional, to serve)

How to make it… 

  1. Heat the garlic oil in a medium saucepan (for which you have a lid), and add the asafoetida, cumin and mustard seeds. When the mustard seeds start to pop, stir in the coriander, turmeric, chilli and ginger, and fry for a few minutes.
  2. Add the potatoes and season, and fry for several minutes. Next, add 100ml of water and leave to simmer with the lid on for 15-20mins or until they’re cooked. If it starts to stick, add a little extra water as required.
  3. Finally, add the chopped spinach and leave to wilt for several minutes with the lid back on.
  4. Serve with the chopped coriander and enjoy!

 From Cook Low FOMAP blog, ‘Low FODMAP Saag Aloo’ recipe


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