There's nothing better than curling up with a bowl of hot chili on a brisk November day. But what to do if you're trying to avoid beans, onions, and garlic--ie the basic building blocks of chili? Turns out, it *is* possible, with a little creativity and elbow grease, to make low-FODMAP chili. (The secret's in the cumin and oregano...) I cobbled this recipe together from a mishmash of recipes I found online. You can easily substitute ground pork or beef for the turkey, or add other low-FODMAP veggies like squash. I'm definitely planning on making this again soon!
Ingredients:
2 lbs ground turkey (leg meat)
1 red bell pepper, finely chopped
1 green bell pepper, finely chopped
2 zucchini, finely chopped
1 carrot, grated
1 28 oz. can crushed tomatoes
1 16 oz. can low-sodium diced tomatoes
1 tsp salt
4 teaspoons paprika
7 teaspoons oregano
8 teaspoons cumin
1/2 teaspoon cayenne pepper (more if you like it spicy)
1/4 teaspoon ground black pepper
1/4 teaspoon unsweetened cocoa
1. Brown turkey in a saucepan with a tablespoon of a neutral-tasting oil, like canola.
2. Chop and grate vegetables and add to crockpot. Measure out spices and add. Open cans of tomato stuff and add. Stir.
3. Scoop browned turkey onto the vegetable mix. Cook in the slow cooker on low for 8 hours.
4. Serve in a bowl with shredded cheese, cilantro, sour cream and avocado if you tolerate them.
This came out really lovely, maybe a little intense on the spices, but the cumin and oregano completely compensate for the lack of FODMAP foods like onion and garlic.
I used 1.2 lbs of ground turkey and was disappointed when this only made about half a crockpot's worth of chili. Kind of a waste. Next time I'm adding more turkey and veggies, with the same amount of spices.
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