Comforting Autumn Chili - Low FODMAP, Gluten Free
Ultimate, savory autumn comfort food in a bowl, enjoy the familiar taste of old fashion chili with an autumn twist.
Servings 6
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)