Go Back

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


  • 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


  • 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.


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.