Try this Low FODMAP BBQ Chili recipe, or contribute your own.
- 1 cup water
- 2 lbs ground beef
- 1 tbsp cumin
- 1 tbsp garlic infused olive oil (i used fody's garlic inf
- 3 carrots - ‘riced/minced’ in a blender or food proc
- 2 red peppers diced
- 3 tbsp chili powder* garlic free such as ancho chili powd
- 2 tsp smoked paprika (or regular paprika if you don't ha
- 1/2 tsp salt (omit if using salted tomatoes/season to tast
- 1 can diced tomatoes (i used no salt added)
- 1 cup fody's low fodmap bbq sauce
- 1 can chopped green chile/jalapeã±os
- 3 cups sweet potato diced
- 1 can lentils rinsed and drained
- 1 jar low fodmap tomato sauce - i used fody's marinara s
- Carbohydrate 10.2090450003534 g
- Cholesterol 77.1107029 mg
- Fat 17.1223395001779 g
- Fiber 1.53759375008388 g
- Protein 21.9338697708923 g
- Saturated Fat 6.66695366856226 g
- Serving Size 1 1 Serving (193g)
- Sodium 104.120491052344 mg
- Sugar 8.67145125026953 g
- Trans Fat 2.45658629600229 g
- Calories 288 calories
Step-by-step
- In pan on the stove, add FODY's garlic infused olive oil & heat.
- Add ground beef, sauté until browned.
- Add riced/minced carrot, diced red peppers - sauté until softened, about 3-5 minutes.
- Add chili powder, cumin, paprika, stiring until the mixture becomes fragrant, about 1 minute.
- Add diced tomatoes, FODY BBQ sauce, chopped green chiles, sweet potato, lentils, tomato sauce, and water.
- Simmer until potatoes are fork tender.
Traditional Texas chilli relies heavily on alliums and long braising times, but this iteration pivots toward a sweeter, spiced profile utilizing aromatic roots and barbecue sauces formulated without onion or garlic. Adapting standard chili structures to meet low FODMAP requirements demands careful attention to vegetable prep and starch selection, ensuring body and depth are not lost when conventional aromatics are omitted. Executing this recipe efficiently requires a heavy-bottomed Dutch oven or a large sauté pan capable of holding multiple quarts of liquid without scorching the bottom layer during the simmer phase.
- Process the carrots thoroughly in a food processor until they reach a fine, riced texture; this allows them to break down completely into the cooking liquid and build viscosity without requiring tomato paste or flour.
- Brown the ground beef thoroughly over medium-high heat before introducing any moisture, ensuring the Maillard reaction develops deeply on the meat proteins to compensate for the absence of savory allium notes.
- Toast the ground chili powder, cumin, and smoked paprika directly in the rendered fat for exactly 60 seconds to bloom their fat-soluble flavor compounds.
- Monitor the sweet potato cubes closely during the final simmer, testing them with a sharp paring knife; they are done when the blade slides through the center with zero resistance, typically around 15 to 20 minutes of gentle bubbling.
Leftovers store safely in an airtight container in the refrigerator for up to four days, and the flavor profile frequently improves overnight as the spices fully penetrate the lentils and sweet potatoes. Reheat individual portions gently on the stovetop over medium-low heat, adding a splash of water if the starch absorption makes the mixture overly thick.
