I have tried to make this recipe as gut-friendly as possible. It contains no onions, garlic or beans. I always used to use a lot of onion in a dish like this but it is surprising how you don't notice that it is missing. A FODMAP-friendly tip is to use garlic infused oil to add some garlic flavour. The FODMAPS in garlic are soluble in water but not in oil, so you can use the infused oil without having to worry.
I am using Beyond Meat plant-based mince for this recipe. I know not everyone is a fan of 'fake meat', but I think the Beyond products are great, and just as tasty as beef. You can substitute in another vegan mince, but do make sure to check the ingredients as unfortunately there are very few fake meat products that are Low FODMAP. At the time of writing, Beyond meat has not been tested by Monash (the official source for FODMAPs), so we can't know for sure, but I find that I can tolerate this brand well with my IBS.
If you're not vegan/vegetarian, then normal beef mince is low FODMAP and you can do a straight swap for the vegan mince. Or as an alternative you could leave out the vegan mince and make it a veggie chilli by adding more low FODMAP vegetables such as carrots and spinach, and perhaps a safe serving of beans or lentils. Be mindful of stacking (I know - it's a nightmare!). The vegetables I have used in this recipe do contain FODMAPs: red pepper and tomatoes have fructose, celery has mannitol and courgette has fructans, however the quantities here should be within the save serve limits.
Although this is a recipe for chilli, I leave out the chilli powder. This may not make it authentic, but spicy food can irritate the guts. I find that the paprika and other spices still give it a nice flavour without causing any side-effects.
I normally serve this with rice, but it can also make a good jacket potato topping, or as a filling for tacos.
Serves 3-4
- 1 pack Beyond Meat mince (300g), or beef mince if not vegan.
- 1 stick celery
- 1 medium red pepper
- 1 small courgette
- 400g tin of tomatoes
- 2 tsp smoked paprika
- 1 tsp coriander powder
- 1 tsp cumin powder
- 1 tsp oregano
- Fresh coriander leaves
- Dice the celery, pepper and courgette and fry in a little olive oil until softened (use garlic-infused oil if you have it).
- Add the paprika, oregano, cumin and coriander powder. Stir briefly taking care not to burn.
- Add in the tin of tomatoes, then half fill the tin with water and add that as well.
- Season with salt and pepper and leave to simmer for 20 minutes.
- Meanwhile fry the mince in a frying pan until browned. I use a non-stick pan so I tend not to use oil for this, but you might need some to stop it sticking.
- Stir the mince into the vegetables and tomato sauce and cook together for 5 minutes.
- Turn off the heat and stir through chopped coriander leaves.
- Serve with rice.