Vrat Navratan Korma
व्रत नवरतन कोरमा·(vrat nahv-rah-tan korma)
Sunday Family Feasts & Gatherings
An elimination diet doesn't mean the end of the Sunday feast. In standard Indian restaurants, this dish is a high-FODMAP minefield of cashew paste and onion purée, but if we look to the ancient Hindu fasting tradition of Vrat, we find a brilliant workaround where cooks abstain completely from alliums, relying instead on sputtering cumin seeds, bloomed spices, and rich dairy. Bloom those aromatics in garlic-infused ghee and bring the heavy pot directly to the table; by swapping the cashews for macadamia cream, we keep the gravy impossibly velvety.
Ingredients
- raw macadamia nuts1/4 cup
- poppy seeds1 tbsp
- hulled sunflower seeds1 tbsp
- lactose-free whole milk1/2 cup
- ghee2 tbsp
- bay leaf1 large
- cinnamon stick1 small
- whole green cardamoms3 small
- whole cloves2 small
- cumin seeds1/2 tsp
- fresh ginger1 med
- green serrano chili1 med
- ground turmeric1/2 tsp
- coriander powder1 tsp
- Kashmiri red chili powder1/4 tsp
- garam masala1/2 tsp
- salt1 tsp
- water1 cup
- lactose-free heavy cream1/4 cup
- dried fenugreek leaves1 pinch
- potatoes1 cup
- carrots1/2 cup
- green beans1/2 cup
- red bell pepper1/2 cup
- makhana1 cup
- firm paneer1 cup
- fresh pineapple chunks1/2 cup
- pomegranate arils1/4 cup
- macadamia nuts2 tbsp
Method
- 01
Soak the nuts and seeds to create the royal white paste.
In a small bowl, combine the raw macadamia nuts, poppy seeds, and sunflower seeds with the warm lactose-free milk. Let them soak for 15 minutes to soften, then transfer everything to a blender and process until it forms a completely smooth, luxurious white paste.
- 02
Parboil the hard vegetables.
Bring a medium pot of salted water to a boil. Add the potatoes, carrots, and green beans, cooking for 5 to 7 minutes just until fork-tender but not mushy. Drain well and set aside.
- 03
Bloom the whole spices.
In a heavy-bottomed pan or Dutch oven, heat the ghee over medium heat. Once shimmering, add the bay leaf, cinnamon stick, green cardamoms, cloves, and cumin seeds. Let them sizzle and pop for about 30 seconds until the kitchen smells incredibly fragrant.
- 04
Sauté the aromatics and ground spices.
Add the minced ginger and the slit green chili, sautéing for 30 seconds until the raw edge of the ginger cooks off. Lower the heat to medium-low, then stir in the turmeric, coriander powder, and Kashmiri chili powder for just 10 seconds, being careful not to burn the dry spices.
- 05
Fry the nut paste.
Pour in your blended macadamia and seed paste. Stir constantly over low-medium heat for about 3 to 4 minutes until the paste thickens and the ghee starts to gently separate at the edges.
- 06
Build the gravy and simmer the jewels.
Pour in the water and salt, whisking to create a smooth, golden gravy. Bring to a gentle simmer, then fold in the parboiled potatoes, carrots, green beans, diced red bell pepper, makhana, and the paneer cubes. Cover and simmer for 5 minutes so the vegetables absorb the spiced gravy.
- 07
Finish with cream and fenugreek.
Reduce the heat to low. Stir in the lactose-free heavy cream, garam masala, and the crushed dried fenugreek leaves. Cook for 1 final minute to warm through, then turn off the heat.
- 08
Garnish with fresh fruit and nuts.
Allow the korma to cool for just a minute, then gently fold in the pineapple chunks. Transfer to a beautiful serving bowl and garnish with the bright ruby pomegranate arils and toasted nuts.
Notes
Why this swap? Macadamia nuts for cashews.
Traditional kormas achieve their velvet texture using massive amounts of cashew paste—a major source of GOS and fructans. We've swapped cashews for macadamia nuts, which possess an almost identical fat profile and buttery sweetness, but contain only trace FODMAPs. Paired with traditional Indian poppy and sunflower seeds, we honor the regional thickening techniques used in fasting cuisine.
Why this swap? Red bell pepper and makhana for cauliflower and green peas.
Cauliflower and green peas are standard "jewels" in this dish, but both are high-FODMAP offenders. We've swapped them for red bell pepper and makhana (fox nuts). Makhana is a classic ingredient in Indian fasting diets; it acts like a sponge, soaking up the rich gravy beautifully while keeping your gut happy.
Gut-Irritant Note (High Fat).
This is a richer dish—for some readers, the fat content itself can be a trigger even when the FODMAP load is fine. Pair with a lighter side and a smaller portion if you're currently sensitive.
Gut-Irritant Note (Capsaicin).
Chili doesn't contain FODMAPs, but capsaicin can still irritate a flared-up gut. This dish is natively mild and sweet, but scale the fresh green chili back (or omit it entirely) if your system is currently in high-alert mode.
From Cook Low-FODMAP Indian.