Easy Low Fodmap
Low Fodmap Food for Real Life
Embedded Files
Chilli Con Carne
Chilli Con Carne
Chilli Con Carne has always been a comforting classic, but traditionally, it's packed with high FODMAP ingredients like onions, garlic, and beans — some of the biggest IBS triggers. That’s why I set out to create a low FODMAP version that doesn’t compromise on flavour.
Chilli Con Carne has always been a comforting classic, but traditionally, it's packed with high FODMAP ingredients like onions, garlic, and beans — some of the biggest IBS triggers. That’s why I set out to create a low FODMAP version that doesn’t compromise on flavour.
This recipe keeps things bold and comforting thanks to ingredients like the green tops of spring onions, grated carrots for a little natural sweetness, and a rich tomato base with a kick from pickled jalapeños. I use either pork or beef mince and bump up the savoury flavour with a low FODMAP yeast extract and a mix of cumin and smoked paprika. (Or if you're short on time, a spoonful of low FODMAP taco seasoning does the trick.)
Whether you're managing IBS or just want a lighter take on a classic, this Chilli Con Carne is warm, spiced, and quick and easy to cook. I hope you enjoy it as much as we do in our house!
Easy Low Fodmap Chilli-con-carne
Easy Low Fodmap Chilli-con-carne
Ingredients
Ingredients
(Serves 4)
3 spring onions, green parts only, finely sliced
2 medium carrots (approx 160g in total), grated
250g mince e.g. pork/beef/turkey
2 teaspoons low fodmap Yeast extract e.g. Sainsbury's Reduced Salt Yeast Extract
4 slices pickled jalapenos (plus optional extra to serve)
olive oil
2 teaspoons ground cumin
½ teaspoon smoked paprika
(see optional shortcut below)
200g tinned chopped tomatoes
2 tablespoons tomato puree.
Approx. 500g cooked rice/200g tortilla chips, to serve.
Fresh coriander leaves (optional)
Lactose free yoghurt (optional)
Extra jalapenos (optional)
Method
Method
Drizzle 1 tablespoon of olive oil into a medium non-stick frying pan on a medium heat, add the onion tops and carrots.
Cook for 5 minutes, or until softened, stirring occasionally and adding splashes of water if required to avoid sticking.
Add the mince and fry until browned.
Add the yeast extract and spices and cook for one more minute.
Very finely slice/mash the jalapeno slices to create a kind of chunky puree and add these to the pan with the tomatoes and tomato puree. Bring to the boil.
Reduce heat and simmer for around 20 minutes, until sauce has thickened.
Taste and season.
Serve hot with rice and/or tortilla chips. Top with optional yoghurt, coriander leaves and extra jalapenos for those who like it hot!
Optional shortcut: It can be great to have a low fodmap ready-to-use seasoning mix in your cupboard for those quick meals. I love 'Smoke n Sanity' Taco seasoning so I sometimes use 1 tablespoon of that in this recipe instead of the separate cumin and paprika.
Optional shortcut: It can be great to have a low fodmap ready-to-use seasoning mix in your cupboard for those quick meals. I love 'Smoke n Sanity' Taco seasoning so I sometimes use 1 tablespoon of that in this recipe instead of the separate cumin and paprika.
Please note: All the recipes on this site are ones that I've genuinely made for myself, my family and my friends, and all the photos are ones I've taken myself, in my home kitchen, before actually eating the food! My recipes are not certified but use low fodmap ingredients, based on the latest information available at the time of writing from reliable sources such as Monash University so should be suitable for those with IBS. However, it's important to remember that everyone with IBS is different, so the foods you can tolerate are unique to you. If in doubt, check with your healthcare professional.
Google Sites
Report abuse