2022 update: The FODMAP content of red peppers was recently re-tested by Monash University. They were found to be high in fructose and now classified as high FODMAP. I have therefore swapped from a red pepper to a green pepper. Chipotle chilies were also found to be high FODMAP so I have deleted that from the original recipe and replaced with cayenne pepper.
A veggie chilli maybe isn’t the most obvious thing to try and make low FODMAP. It would not only be very high in GOS (a FODMAP) due to the lentils, kidney beans and any other pulses added but also high in fructans (another FODMAP) because of the onions and garlic. Instead of kidney beans I’ve substituted a small tin of chickpeas as they contain less GOS and if used in small amounts (44g) can be classed as low FODMAP. Quinoa is the main protein source in this recipe instead of lentils and the texture of it works really well, quite similar to mince. If I’m making a meat based chilli I often use half quinoa and half mince in the recipe so I can reduce our red meat intake and quite often nobody notices! The garlic oil and chives make good replacements for onion and garlic. I should probably mention the use of chilli in this recipe and several others I’ve posted. Although most chilli’s are low FODMAP they contain a substance called capsaicin which can be an irritant for people with IBS. Go easy on the quantity and try tasting a tiny piece of the fresh chilli before adding to help you judge how much to put in as the heat of a chilli can be so variable. I always specify cayenne pepper as it is pure powdered chilli unlike “Chilli Powder” which often has dried onion and garlic mixed in. The smoked paprika and cocoa powder help to add depth and richness to the sauce. It’s a delicious dish that both meat-eaters and vegetarians would enjoy. Lastly I would advise watching the portion size for this recipe, ensure it’s divided into 4 portions to make sure you don’t exceed your FODMAP limit.
- 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
- Heat the garlic flavoured oil in a medium pan and gently sauté the carrot, red pepper, courgette and chilli for 5 minutes
- Add the cumin, smoked paprika, chipotle (or cayenne) and the cinnamon stick and coat the vegetables
- 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
- Stir in the chopped chives and serve each portion with a generous teaspoon of soured cream and fresh coriander
- Serve with steamed rice, baked potato or corn tortillas (if you can find them!)
- Freeze any leftovers for another day
Ooh veggie chilli… looking forward to trying this one! Thanks Louisa…
Hi Angela, that’s brilliant, let me know how you get on!
In Canada, we have canned fire-roasted tomatoes available. The flavor is slightly richer and more complex than regular canned tomatoes. I suspect they will be a nice choice for this recipe.
They sound lovely, I’ve never seen them in the UK. I’m sure they would work really well in this recipe.
Hi Louisa. Second time making this recipe, or rather the Husband did! I’ve got to say a huge thank you first and foremost. I’ve been been a FODMAP-er(!!) since 4th February and thanks to blogs like yours it’s so much easier and delicious! So a huge thanks for sharing and keeping my taste buds SO happy! I thought I wouldn’t be able to taste anything yummy doing FODMAPs. However not only am I loving the food but I’m also reaping the benefits with such a huge improvement to my IBS. Amazing! Thanks again xx
Hi Rezveer, that’s great, thanks for leaving such nice feedback. Really glad to hear it’s helping and that you’re enjoying the recipes 🙂
Made this last night for the family and they loved it.
And I’ve just had leftovers for my lunch and it was lovely again.
Great use of quinoa
That’s great Clare, really glad to hear you enjoyed it!
I don’t see quinoa in the ingredients for the vegetarian chili. Am I missing something?
Never mind – found it 🙂
Cooking low fodmap for my daughter AND have a friend coming for dinner who is vegetarian so planning to try this one at the weekend…looks delish!
It’s a great choice for a low FODMAP vegetarian meal, hope you all enjoy it!
I made and LOVED this chilli. However, my SIBO bacteria mix ferment all the FODMAP carbs. (with great efficency, I might add). The chocolate and the small amount of garbanzos were intolearable for me, unfortunately. For MOST others this recipe should be just fine.
I would eat this if I were healthy and will prefer it over any other chili recipe should I become well again! The chocolate adds body, depth of color and works with cinnamon for balanced complex flavor. Meanwhile, the quinoa has the texture of ground beef but is a more healthy alternative And finally, garbanzo beans are BETTER texture wise than kidney beans (IMO). Bravo, Louisa! Please keep doing what you do!
Hi Lisa, thanks for your comments! I’m really glad you enjoyed the chilli but sorry hear it didn’t agree with you. Hope you get on better with some of the other recipes. Best wishes, Louisa
This was a delicious recipe! My husband and brother absolutely loved it too. It had such great flavor and depth.. who would have though low-fodmap Mexican would have such a punch!! The spices were great – it definitely had a bit of heat to it (I used chili and cayenne pepper). I added a small side of avocado too which was a lovely addition. Thank you!!
Thanks for the great feedback Stephanie, I’m so glad you enjoyed it!
This is awesome!!! Thank you so much.
I was going down the rabbit hole of what to eat, and then I found this and it agreed with me on every level.
That’s great Danna, it shows that low FODMAP food can still be full of flavour!
I can’t eat chickpeas, but I can have meat. I added some ground beef to up the protein. It is full of flavor and it was good on my belly too!!!! ? Thank you
Thanks for the great feedback Jessica, I’m really glad you enjoyed it!
YUMMO! My boyfriend and I are slowly transitioning to vegetarianism, which is made difficult by my food intolerances, and this is perfect. Made it tonight and my boyfriend said it’s going on the dinner rotation list for sure 🙂
Really glad you enjoyed it Claire, thanks for the feedback Lx
has lots of depth, without the richness. good staple meal. lovely with rice as suggested. also had green beans which made nice comparison with texture and taste
Hi Louisa:
I make this dish every week! I was a bit uncertain when I saw cinnamon and chocolate as part of the ingredient list, but figured it was worth a try since I did not have many low fodmap recipes at the beginning of this new food journey. So happy I tried it! It is a definitely one of my favourites!
Thanks,
Miri
Definitely one worth trying ? Thanks for the feedback x
I just started the low fodmap diet and am excited to try this and your other recipies! Have you tried cooking this in a crockpot?
Hi Sam, I hope you enjoy the recipe, I haven’t tried using a crockpot for it. Best wishes, Louisa x
Can any one change this recipe into non metric for me, like cups, teaspoons, pounds?
Hi Bev, there is a cup, gram, ounce conversion here that might help you http://dish.allrecipes.com/cup-to-gram-conversions/ Best wishes, Louisa
Thank you so much for this. Trying to navigate mealtimes with an IBS riddled carnivore, and a lactose intolerant vegetable lover who is trying to lose weight is hard. I think your top about mince and quinoa might just do the trick!
I love to add chipotle to out chilli, and I’ve also taken on the Jamie Oliver tip about adding coffee. The depth of flavour is great, but do you know if the tummy upsetting effects of coffee will ‘cook off’ or do I risk ruining my partner’s washout period? Thanks!
Hi Cat, thanks for the comments 🙂 As for the coffee it won’t “cook off” but it’s not a FODMAP so it shouldn’t affect the wash out period. More than 2-3 caffeinated drinks per day is not recommended due to the stimulant effect on the gut which can trigger diarrhoea but per portion there probably won’t be much caffeine, I think it would be fine. Best wishes, Louisa