Veggie Chilli
Author: 
Recipe type: Vegetarian main
: Low FODMAP
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
A delicious, rich "Chilli Non-Carne"
Ingredients
  • 1 tablespoon of garlic flavoured olive oil (plus a little extra to finish)
  • 1 medium carrot, diced
  • 1 green pepper, diced
  • 1 medium courgette, diced
  • 1 small red chilli, de-seeded and finely chopped
  • 2 heaped teaspoons ground cumin
  • 1 heaped teaspoon smoked paprika
  • Optional - ½ teaspoon cayenne - if you want a bit of extra heat
  • 1 small stick of cinnamon
  • 400g tinned, chopped tomatoes
  • 2 heaped teaspoons cocoa powder
  • 100g quinoa, well rinsed
  • A small 210g tin of chickpeas (drained weight 130g), thoroughly drained and rinsed to reduce levels of GOS
  • 250ml water
  • A pinch of salt and pepper
  • A handful of chives, finely chopped
  • Optional - a couple of spoonfuls soured cream and a handful of fresh coriander roughly chopped to serve
Instructions
  1. Heat the garlic flavoured oil in a medium pan and gently sauté the carrot, red pepper, courgette and chilli for 5 minutes
  2. Add the cumin, smoked paprika, chipotle (or cayenne) and the cinnamon stick and coat the vegetables
  3. Add the tinned tomato, cocoa powder, quinoa, chickpeas and water, season with salt and pepper then cover with a lid and gently simmer for 20 minutes, stirring occasionally to ensure it's not sticking and adding a little extra water if necessary
  4. Stir in the chopped chives and serve each portion with a generous teaspoon of soured cream and fresh coriander
  5. Serve with steamed rice, baked potato or corn tortillas (if you can find them!)
  6. Freeze any leftovers for another day
Recipe by Cook Low FODMAP at https://cooklowfodmap.com/low-fodmap-veggie-chilli/