Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
A plate of low FODMAP chili con carne

Low FODMAP chili con carne

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 2 reviews

  • Author: Karlijn
  • Total Time: 30 min
  • Servings: 4 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
  • 400 g (14.1 oz) lean minced meat
  • 1/2 red chili pepper
  • 1 tsp ground paprika
  • 1 tsp cumin
  • 1/2 tsp oregano
  • A pinch of salt
  • 2 green bell peppers*
  • 2 stalks of spring onion (the green part)
  • 400 g (1 can) canned diced tomatoes
  • 160 g (5.6 oz) canned black beans
  • Optional: extra ground chili to taste
  • Optional: fresh cilantro

Instructions

  1. Fry the minced meat in a pan until cooked. Deseed the chili pepper and cut it into pieces. Add to the minced meat together with the ground paprika, cumin, oregano, and salt.
  2. Cut the bell peppers 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 diced 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). 
  6. Serve the chili con carne with some lactose-free crème fraîche or sour cream. 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 grams and green bell pepper is low FODMAP up to 75 grams per serving. Red bell pepper contains fructose. If you combine this with canned tomatoes in this chili recipe, your serving becomes high in fructose very quickly. If you are still in the elimination phase, I advise using green bell pepper. Green bell pepper contains the FODMAP group fructans. 

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

Did you make this recipe?

Share a photo and tag @karlijnskitchen or leave a rating and comment below

Find it online: https://www.karlijnskitchen.com/en/low-fodmap-chili-con-carne-recipe/