This low FODMAP chili is comfort food at its finest, which is everything I want during this time.
It’s been three weeks since we’ve gone to the grocery store. Last week, I was able to get my hands on sweet potato and curly kale (and romaine lettuce, spinach & strawberries) through a produce delivery service called Lettuce. They source items from local farmers around Austin, TX, so I was able to load up on some fresh vegetables without leaving my apartment all while supporting local businesses! Woo! My little haul posed the perfect opportunity to make some autumn chili.
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Chili is all about the tomato base and the spices. And I’m all about making a convenient bowl of comfort that has all the veggies. This recipe is totally adaptable depending on what you have available to you now. As for the spices, it’s hard to get around that one.
Substitutions for various ingredients, so you can adapt the recipe based on what’s in your own kitchen.
About the Ingredients & FODMAP Content
Ground Beef → Any Ground Meat
Any ground meat is suitable for chili! If using a leaner meat, like ground chicken breast or ground turkey, be sure to add some oil (low FODMAP garlic oil would be best) when browning the meat.
Sweet Potato → Any Potato or Other Root Veggies
Sweet potato is Low FODMAP in 1/2 cup servings while white potato has no detectable FODMAPs. Use whichever type of potato you have, or increase the amount of diced carrots. You can also add other vegetables, like diced bell peppers, zucchini or corn if you can tolerate it.
Curly Kale → Dino Kale, Spinach, Collard Greens, Swiss Chard
If using spinach (Low FODMAP in 1-1/2 cup servings), because it cooks much more quickly than the other greens, I’d mix it in shortly before simmering instead of sautéing it for a short period with the root vegetables. FODMAP content of the others: kale (1/2 cup), collard greens (1 cup), swiss chard (1 cup).
Canned Black Beans (1/6 cup) → Canned Lentils (1/4 cup) , Canned Chickpeas (1/4 cup), or Omit
Any other low FODMAP legume will be suitable here. I’ve made chili with lentils which is the most similar to black beans, but you can also try chickpeas – get creative! If legumes aren’t your thing or you don’t tolerate them well, feel free to omit this and add an equal volume of other vegetable additions.
Canned Diced Tomatoes & Canned Fire Roasted Green Chiles → Pureed Tomatoes, Fire Roasted Tomatoes, Fresh Tomatoes
I have a lot of canned diced tomatoes in the pantry at the moment. And I had a small quantity of leftover fire roasted green chiles that I used for another recipe last week. Any form of tomato that can provide the same volume will work here. You can stew fresh tomatoes to break them down before adding. Or you can use other types of canned tomatoes! Just make sure there are no high FODMAP ingredients.
Gluten Free Asafoetida Powder → Splash of Extra Garlic Oil or Diced Green Onion Tips
Asafoetida is a pungent Indian spice used as a garlic and onion replacement. If you don’t have it and/or are not familiar with it, don’t sweat it. Add an extra splash of garlic or shallot oil, and/or add some diced green onion tips (1/4 cup to 1/2 cup, however much you have) before simmering for extra flavor.
On Garlic-Infused Olive Oil
Not all garlic-infused olive oils are FODMAP-friendly. Depending on the manufacturing process and ingredients, it’s possible for FODMAPs to make it into the final product. My favorite garlic-infused olive oil is from Garlic Gold, which I buy in bulk on Amazon. More on that in this article on FODMAP Everyday.
If you try this chili, I’d love to know! Leave me a comment or a star rating to let me know how you like it. Or you can snap a photo and tag me on Instagram, @thefodmapfactor. I love to see it!
Looking for other hearty, comforting recipes? Try my Instant Pot Zuppa Toscana. Or my Autumn Chicken Fricassee.
Comforting Autumn Chili – Low FODMAP, Gluten Free
Ingredients
- 1 to 1 ¼ lb ground beef
- 1 tbsp garlic oil
- 1 ½ cups sweet potato skinned & diced
- 1 cup carrots skinned & diced
- 2 cups curly kale roughly chopped
- 1/2 tsp cumin
- 1/4 tsp paprika
- 1 cup canned black beans drained & rinsed
- 1 x 4 oz can fire roasted green chiles
- 2 x 14.5 oz can diced tomatoes
- 2 tbsp low FODMAP chili powder recipe below if using homemade vs store-bought
- 1 cup chicken or beef stock
- salt and pepper to taste
Homemade Chili Powder Mix (This makes 3 tbsp. Double to save more for later or see recipe notes if you want exact measurements needed for this recipe.)
- 3 tsp ground ancho chile powder
- 2 tsp ground cumin
- 1 tsp paprika
- 1 tsp cayenne pepper
- 1 tsp dried oregano
- 1 tsp gluten free asafoetida powder optional
Instructions
- Brown ground beef in large, wide-mouth sauce pan over medium-high heat. Once ground beef is mostly cooked, pour into bowl and set aside.
- In same sauce pan, heat garlic oil and add diced sweet potato and carrots. Saute for 2-3 minutes until sweet potatoes start to brown slightly.
- Add cumin, paprika and curly kale. Stir to distribute the spices evenly and cook until kale starts to wilt, 2-3 minutes. Stir in black beans.
- Return ground beef to the pan and stir in fire roasted green chilies, diced tomatoes, chicken stock and chili powder. Bring pot to a boil.
- Reduce heat to medium-low, cover if pot lid is available and let simmer for 15-20 minutes, stirring occasionally.
- Serve with optional garnishes of cheddar cheese, avocado, cilantro and/or green onion tips, and enjoy with toast, corn bread or tortilla chips.
Notes
- If using store-bought garlic-infused oil that is not certified FODMAP-friendly, make sure to use a brand that doesn’t list “garlic oil,” “garlic essential oil,” “garlic essence,” “garlic flavoring,” “natural roasted garlic flavor,” or anything similar in the ingredients list. There’s no way to know whether these ingredients are low FODMAP. More on that in this article on FODMAP Everyday.
- According to the Monash University FODMAP Diet app guidelines, canned black beans are low FODMAP in 1.41 oz servings (about 1/6 cup).
- If you’d like to include only the exact quantity of spices needed for the chili powder (vs having extra to store), use the exact measurements:
- 2 tsp ground ancho chili powder // 1 ⅓ tsp ground cumin // ⅔ tsp paprika // ⅔ tsp cayenne pepper // ⅔ tsp dried oregano // ⅔ tsp gluten free asafoetida powder (optional)
Did you make this recipe?
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