Recipe: Low FODMAP Vegan Chilli - Level Up Nutrition
Brighton based Registered Dietitian Nutritionist.
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Recipe: Low FODMAP Vegan Chilli

low FODMAP vegan chilli yoghurt bread in bowls plates spoon IBS diet

Recipe: Low FODMAP Vegan Chilli

One of the big struggles that a lot of people report when starting the elimination phase of the low FODMAP diet is trying to find quick, simple recipes for some family favourites that everyone can have together at dinner time.

This can be even trickier if you or the rest of your family are vegan, veggie or eating some sort of plant-based diet.

It set me thinking on how I could recreate some of the basics that we all cycle through over the months – and to start with, chilli of some form is definitely a staple at ours.

I’ve spent a while getting this low FODMAP ‘chilli-non-carne’ just right and can confirm that I’ve fed it to my partner who had no idea that there was anything ‘special’ about it – he just really enjoyed it… and now even makes it himself!


A few notes on FODMAPs and the ingredients:

  • The recipe is made to be served up equally for four people and is low FODMAP according to Monash serving sizes at the time of writing. If eaten in larger portions it will take you over the ‘green’ limits for FODMAPs with some ingredients.
  • If you’re sensitive to spicy foods, you can just leave the chilli out, or use in amounts that you tolerate well.
  • Some people with IBS are also sensitive to capsaicin in red capsicum (bell) peppers, just leave it out if this affects your symptoms.
  • If you’re not vegan or dairy-free then you can use lactose free yoghurt for the side, check the serving size with the Monash app beforehand
  • Remember that it’s only the green parts of the spring onion / scallion that are low FODMAP.
  • Remember to double-check the coconut yoghurt to ensure that it doesn’t have any added high-FODMAP ingredients.

low FODMAP vegan chilli yoghurt bread in bowls plates spoon IBS diet
Print Recipe
5 from 1 vote

Low FODMAP Vegan Chilli

Simple, tasty and family-friendly store-cupboard vegan chilli
Prep Time30 mins
Cook Time25 mins
Course: Dinner
Cuisine: Mexican-inspired
Keyword: Fibre-filled, Low FODMAP, Plant based, Vegan, Vegetarian
Servings: 4

Ingredients

  • 1 Tbs vegetable or olive oil – can swap in garlic-infused oil if you have any
  • 1 med carrot – peeled and chopped into 1-2cm chunks
  • 1 med parsnip – peeled and chopped into 1-2cm chunks
  • 1/2 red capsicum pepper – chopped into 1-2cm chunks
  • 2 tops of spring onions (scallions) – green parts only
  • 2 tsp ground cumin
  • 1 tsp smoked paprika
  • 1 400g tin chopped tomatoes – passata works too
  • 184g (2 cups) tinned lentils – well rinsed and drained
  • 100g (2/3 of a cup) uncooked quinoa – well rinsed and drained
  • Handful chopped coriander
  • 1 tsp soy sauce or tamari
  • 1/4 tsp dried chilli flakes – see notes
  • 1/2 cube Massel beef-style stock cube – NB this is actually vegan! Plus don't worry if you don't have any, it works really well without it too – see notes below

Yoghurt side

  • 120ml plain coconut yoghurt
  • Handful chopped coriander
  • 1/2 tsp cumin

Instructions

  • Heat oven to 200 celcius
  • Once the oven is at temperature, place chopped peppers, carrots and parsnip on a roasting tray and place in the oven for around 20 minutes – until soft
  • Heat oil in a medium saucepan over a medium/low heat and add spring onions (scallions), saute gently for around 3 minutes
  • Add lentils, cumin and paprika and stir to coat everything
  • Add tinned tomato, quinoa, water and soy sauce / tamari and crumble in the 1/2 stock cube.
  • Set to simmer gently – covering the pan with a lid.
  • The quinoa should take around 20 minutes but keep checking and give it a stir to ensure it's not sticking and add extra water as needed.
  • Carefully add roasted vegetables to the pan and stir through
  • Taste and season with salt and pepper to your liking

Yoghurt side

  • Mix together the yoghurt, cumin and a pinch of salt if liked. Garnish with the chopped coriander.
  • Serve it all up with rice, baked potatoes, low FODMAP bread – whatever you fancy.

Notes

Please note that this dish is only low FODMAP at the serving size suggested – this is according to Monash low FODMAP guidelines as of May 2020, as much as I strive to keep these recipes updated, it’s always worth checking to see if there have been any changes.
The amount of lentils used will leave you with some spare from a can to make sure the recipe is low FODMAP at a single serving. reserve the rest for a salad or other recipe later in the week – or they freeze well for a later date.
If you don’t have one of the veg, don’t worry – you can leave it out or add in another low FODMAP serve of veggies.
If you don’t have the stock cube, don’t worry – this works really well without it too! If you’d like to buy them, you can get them online from Fodmarket (affiliate link) and other stores.
Chilli is optional – some people with IBS react to chilli pepper, you can leave it out entirely if you like, or add in as much as you like. You could also serve the flakes or chopped chillis in a bowl for your guests to add in themselves.

Adapted from a recipe by Cook Low FODMAP

Other recipes you might like:

Spring greens, vegetable and butterbean soup
Easy storcupboard butterbean and tomato stew

and some blog posts…

5 TOP TIPS FOR NAVIGATING THE LOW FODMAP DIET AS A VEGAN

VEGAN MEAL PLANNING

WHAT’S THE DEAL WITH FODMAPS?

This and any low FODMAP recipe on this site is intended to support you if you’re in the elimination period of low FODMAP diet, when supported by a qualified registered dietitian. It’s nopt intended to replace any dietary advice you’ve been given by any other health professional.

Not all intolerances are caused by FODMAPs – see your GP in the first instance if you have any concerns over your symptoms.

If you have a diagnosis of IBS from your GP and would like some support in following the diet or would like to find out more about whether the low FODMAP diet is right for you, feel free to book in a free discovery call using my calendar here.

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