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

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Instructions

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.
Cut the bell pepper into pieces and the spring onion into rings. Add to the minced meat and bake for a few minutes.
Rinse and drain the black beans. Add to the pan together with the cubed tomatoes.
Stir together, lower the heat and leave to simmer for 15 minutes. Stir now and then.
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.
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