Low-FODMAP Chili

Low-FODMAP Chili

What’s a FODMAP? It’s not a fad diet or something that everyone needs to try. I recently began working with a Gastroenterologist on solving some digestion problems, specifically SIBO, or small intestine bacterial overgrowth. Part of this process means going on a low-FODMAP diet for about 5 weeks. 

FODMAP stands for Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols. These types of carbohydrates that are not absorbed properly in the gut, which for some, can trigger symptoms like bloating, gas, & abdominal discomfort. 

I am having to navigate restaurants and cooking while doing the low-FODMAP diet and I decided that I really wanted chili, but that means no onions, garlic, & celery, which are staples in my chili. It took some creativity, but I think I created quite a winner.

Prep Time: 15 min

Cook Time: 50 min

Servings: 6

Ingredients

Chili Ingredients

• 7 oz organic tomato paste

• 18 oz diced organic tomatoes

• 1 cup bone broth

• 2 lbs grass-fed ground beef ground meat of any type will do

• 4 large carrots diced

• 1 yellow bell pepper diced

• 4-5 kale leaves destemmed and coarsely chopped

• 2 serrano peppers thinly sliced

• 2 tbsp cilantro, chiffonade

• 1 tbsp grass-fed butter

• 6 yukon gold potatoes, baked optional

Spice Blend

• 1 tsp sea salt

• ½ tsp fresh ground pepper

• ½ tsp coriander

• ½ tsp cayenne pepper

• ½ tsp cumin

• 1 tsp chili powder

Instructions 

• Add butter to a large soup pot and melt. Then add carrots and bell pepper and sauté over medium high. 

• Add diced tomatoes, tomato paste, one of the serrano peppers, and broth to mixture and stir well. Add spice blend, stir again. 

• Add in the ground meat, crumbling it in as you add it.

• Stir everything together and reduce heat to medium-low. Cook for about 35 minutes. Add the kales leaves and about half of the chopped cilantro into the soup pot about 15 minutes before it's done cooking. 

• If desired, serve on top of a baked potato and garnish with cilantro and remaining sliced serrano peppers. If not using a baked potato, serve in a bowl and add garnishes.