A bowl of chili con carne with a spoon into it

Low FODMAP chili con carne

Just like potato mash, chili con carne is a dish that we used to eat quite often in the past and just like potato mash, I was not a big fan of it.

My mum used to put a lot of beans in it and I really didn’t like the flavour of brown beans.

When I did some research for this low FODMAP chili con carne recipe, I found that that chili con carne doesn’t necessarily have to contain beans. 

I was happy because without that huge amount of beans, I thought I would actually quite like chili. Large amounts of beans are also not low FODMAP, so I couldn’t do that anyway, but a small amount of beans is allowed. 

Chili con carne means chili peppers with meat. People often think that chili con carne comes from Mexico, but the first sources say that it was eaten in Texas first in 1700.

In Texas, they made a stew with meat, cumin, garlic, chili peppers and onion, but no beans. 

Later, this dish became more and more popular and different variations were made, such as a version with beans.

Here in the Netherlands, I have actually never seen a chili con carne without beans. So, adding beans to chili con carne is popular, but you don’t have to. 

Because many people know the version of chili with beans and also like it, I have used beans in this low FODMAP chili con carne. Of course only a small amount because beans are limited low FODMAP. 

Low FODMAP beans

Beans contain FODMAPs from the group galactans and most kinds are therefore not low FODMAP. Luckily there are a few kinds of beans that have a low FODMAP amount, so you can enjoy them in small servings.

That is great because beans are good for you and it is important to add some beans and pulses to your diet. 

In the Monash app, you can find beans in three versions: sprouted, boiled and canned. I assume that with boiled they mean the dried version of the bean that you cook.

I am going to tell you about the options that you have for canned beans, because that’s what you will probably use in this recipe. 

The following kinds of beans have a low FODMAP serving:

  • Black beans, canned: 40 gram (1/6 cup)
  • Adzuki beans, canned: 38 gram (1/5 cup)
  • Butter beans, canned: 35 gram (1/4 cup)

I choose to use black beans in this recipe. 

Beans that are often used in the Netherlands, such as kidney beans and brown beans have not been tested yet.

After the elimination phase, you could test a small amount of those beans to see how you react to them. Stick to 35-40 gram per serving, like the low FODMAP serving of the other kinds of beans. 

low fodmap chili con carne in a bowl with rice and creme fraiche

Low FODMAP chili con carne spices

I used the following spices and seasonings for this chili con carne recipe: 

  • Ground paprika
  • Cumin
  • Oregano
  • Red chili pepper
  • The green part of spring onion, for an onion flavour
  • Garlic-infused olive oil, for a hint of garlic
  • If you like spicy food, you can add some extra ground chili
  • If you like, you can garnish your chili con carne with fresh cilantro

I love adding a dollop of low FODMAP crème fraîche as a garnish. It is also super yummy to serve some plain tortilla chips with the chili con carne. 

A hand with a spoon taking a bite from a bowl of low FODMAP chili con carne

I am actually really happy with how this recipe turned out. Even though I used to hate chili con carne when I was a kid, I really liked this recipe. The amount of beans is just right for me. So I can definitely recommend this recipe to former chili con carne haters 😉 

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low fodmap chili con carne in a bowl

Low FODMAP chili con carne


  • Author: Karlijn
  • Total Time: 30 min
  • Servings: 2 1x
  • Diet: Gluten Free

Description

A simple recipe for low FODMAP chili con carne with black beans. With option for chili sin carne and it is also possible to make it without beans. Gluten-free and lactose-free.


Ingredients

Scale
  • 250 g (8.5 oz) lean minced meat
  • 50 g (2 oz) bacon pieces
  • 2 stalks of spring onion (the green part)
  • 200 g (7/8 cup) canned cubed tomatoes
  • 80 g (1/3 cup) canned black beans
  • 1 green bell pepper*
  • 1 tsp ground paprika
  • 1 tsp cumin
  • 1/2 tsp oregano
  • 1/2 red chili pepper
  • A pinch of salt
  • Optional: extra ground chili to taste
  • Optional: 1 tbsp garlic-infused olive oil
  • Optional: fresh cilantro

Instructions

  1. Fry the minced meat together with the bacon pieces in a pan until cooked. Deseed the chili pepper and cut into pieces. Add to the minced meat together with the ground paprika, cumin, oregano and salt.
  2. Cut the bell pepper into pieces and the spring onion into rings. Add to the minced meat and bake for a few minutes.
  3. Rinse and drain the black beans. Add to the pan together with the cubed tomatoes.
  4. Stir together, lower the heat and leave to simmer for 15 minutes. Stir now and then.
  5. Taste the chili and season with salt, pepper and optionally some extra ground chili to taste (if you like spicy). You can also add a teaspoon of garlic-infused olive oil for a hint of garlic.
  6. Serve the chili con carne with some lactose-free crème fraîche. I like to serve it with rice on the side, but it is also great with some plain tortilla chips or low FODMAP bread on the side. Top with some fresh cilantro.

Notes

*Bell pepper has been retested in 2022. Red bell pepper is low FODMAP up to 43 gram and green bell pepper is low FODMAP up to 75 gram per serving. If you are still in the elimination phase, I advise using green bell pepper.

Not a fan of beans? You can also leave them out.

  • Prep Time: 10 min
  • Cook Time: 20 min
  • Category: Diner
  • Method: Stewing
  • Cuisine: American

Nutrition

  • Serving Size: 1 serving (without toppings or rice)
  • Calories: 357
  • Fat: 19,8
  • Carbohydrates: 9,5
  • Fiber: 5,1
  • Protein: 32,5

Keywords: low fodmap chili con carne, chili con carne, chili con carne with beans, chili con carne recipe

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2 Comments

  • LINDSEY says:

    Definatly a low fodmap keeper recipie. I’ve never had chilli con carne before but I think I like it. I used garlic oil, added some salt, pepper and a few pinches of the spices to the meat. I also added jalapeno, because my stomach can take some spice. I also added 1-2 cups water (maybe a bit too much since it’s a type of chilli), but the recipie mentioned bring to a boil then simmer for 15 inutes, but there wasn’t a lot of fluid to boil when I brought every thing together. So far tasting yummy.

  • Mary Hoffman says:

    This is really good!! I made a double batch! I should have made more. I added diced Bok choy to have the texture of onions. I also used a combination of sweet paprika & smoked paprika, 1/2 tsp Chipotle Chili Pepper (ground) & 1 tsp. Regular Chili Powder.

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