Low FODMAP vegetarian chilli! Chilli con carne is a dish that has been adapted a million times over throughout the world – with every version delicious. Mexican by name but Texan in origin, says BBC Good Food, the literal translation of chilli con carne (‘chillies and meat’) describes the recipe at its most basic. Today however, we’re skipping the meat and sharing the recipe for my take on a low FODMAP vegetarian chilli, that’s rich, smoky and just as satisfying.
Just a few squares of dark chocolate add a touch of bitterness and a depth of flavour to the sauce, that’s missing it’s usual onions and garlic (though a few glugs of garlic-infused oil help make up for the latter). Juicy plum tomatoes add acidity, while black beans add creaminess and the veggies lots of nutrients too.
Ready in under an hour, this recipe suits a batch-cooking weeknight dinner for one just as much as a weekend dinner with friends. I should say though, as with most chilli recipes, it’s even better reheated the next day. Plus, it freezes well – perfect for when you want that well deserved night free of cooking.
Low FODMAP vegetarian chilli recipe notes:
- FODMAPs weren’t detected in carrots or red bell peppers when tested by Monash. As a result you can eat them ‘freely’ and according to appetite when in the elimination phase of the diet, so I’ve used them to bulk out the recipe here
- Sweet potatoes are low FODMAP up to 75g, so 350g between 6 is well within limit
- 1 400g tin of black beans drained is 235g, so between 6 is OK (40g is low FODMAP)
- Although chillis and red peppers are low FODMAP, they contain capsaicin, a natural ingredient which produces a spicy effect and can trigger IBS symptoms – go easy if you know it’s a trigger for you
This recipe hasn’t been tested for FODMAPs, however it follows Monash University’s FODMAP app data regarding portion sizes etc. As always, you know your body best, so adapt to suit you and have a chat with your GP/dietician if unsure
Ingredients
350g sweet potatoes
500g carrots
extra-virgin olive oil
sea salt and freshly cracked black pepper
1 medium bunch spring onions, green tops only
1 fresh red chilli
1 medium bunch of fresh coriander
2 red peppers
garlic-infused olive oil
1 tablespoon ground cumin
1 tablespoon smoked paprika
1 teaspoon ground cinnamon
1/2 teaspoon ground chipotle
1 tablespoon tomato puree
1 x 400g tin of black beans, drained and rinsed
1 x 400 g tin of plum tomatoes
650ml FODMAP friendly stock or water
20g dark chocolate, broken into chunks
to serve and top:
basmati rice
sour cream (low FODMAP in 2 tablespoon/40g portions)
more fresh red chilli, finely sliced (low FODMAP up to 28g but see notes above)
more green spring onion tops, finely sliced
cheddar cheese
corn tortillas
lime wedges
Method
Preheat your oven to 180C, 350F, gas 4. Scrub the sweet potato and carrots and chop them into small chunks. Place them on a large a roasting tray and toss with a tablespoon of olive oil and a generous pinch of salt. Spread them out so that they’re in an even layer, then roast in the oven for 35 to 40 minutes, or until tender and turning golden.
Roughly chop the green spring onion tops and deseed and finely chop the chilli. Pick the coriander leaves from the stalks, then finely chop the stalks and add to the piles of spring onion tops and chilli on your chopping board. Reserve the leaves for later. Deseed and roughly chop the peppers.
Heat 2 tablespoons of garlic-infused oil in a large pan over a medium heat, then add the green spring onion tops, coriander stalks, chilli, peppers and spices. Cook for about 5 minutes, adding a splash of water if things are starting to stick. Squeeze in the tomato puree and cook for another couple of minutes, allowing the puree to caramelise a bit on the bottom of the pan.
Add the black beans, the tinned tomatoes, the stock or water and the chocolate and simmer for about 30 minutes, stirring every so often and checking to see if you need to add any more liquid.
Stir in the sweet potatoes and carrots, along with half of the coriander leaves. Season to taste and serve with cooked rice, sour cream, more green spring onion tops, the rest of the coriander leaves, cheese, a few corn tortillas and lime wedges, if you like.
