What’s a FODMAP? It’s not a fad diet or something that everyone needs to try. I recently began working with a Gastroenterologist on solving some digestion problems, specifically SIBO, or small intestine bacterial overgrowth. Part of this process means going on a low-FODMAP diet for about 5 weeks.
FODMAP stands for Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols. These types of carbohydrates that are not absorbed properly in the gut, which for some, can trigger symptoms like bloating, gas, & abdominal discomfort.
I am having to navigate restaurants and cooking while doing the low-FODMAP diet and I decided that I really wanted chili, but that means no onions, garlic, & celery, which are staples in my chili. It took some creativity, but I think I created quite a winner.
Low-FODMAP chili
Ingredients
Chili Ingredients
- 7 oz organic tomato paste
- 18 oz diced organic tomatoes
- 1 cup bone broth
- 2 lbs grass-fed ground beef ground meat of any type will do
- 4 large carrots diced
- 1 yellow bell pepper diced
- 4-5 kale leaves destemmed and coarsely chopped
- 2 serrano peppers thinly sliced
- 2 tbsp cilantro, chiffonade
- 1 tbsp grass-fed butter
- 6 yukon gold potatoes, baked optional
Spice Blend
- 1 tsp sea salt
- ½ tsp fresh ground pepper
- ½ tsp coriander
- ½ tsp cayenne pepper
- ½ tsp cumin
- 1 tsp chili powder
Instructions
- Add butter to a large soup pot and melt. Then add carrots and bell pepper and sauté over medium high.
- Add diced tomatoes, tomato paste, one of the serrano peppers, and broth to mixture and stir well. Add spice blend, stir again.
- Add in the ground meat, crumbling it in as you add it.
- Stir everything together and reduce heat to medium-low. Cook for about 35 minutes. Add the kales leaves and about half of the chopped cilantro into the soup pot about 15 minutes before it's done cooking.
- If desired, serve on top of a baked potato and garnish with cilantro and remaining sliced serrano peppers. If not using a baked potato, serve in a bowl and add garnishes.
