Low FODMAP Chili

GF DF NF SF Feb 2, 2025

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This chili recipe is for all those out there who can't eat garlic, onion, or beans (some of my favorite foods lol). It's essentially just my standard Slow Cooker Chili, but with onions, chili powder, and beans swapped out for carrots, paprika, and sweet potatoes

PEPPERS, CARROTS, & SPICES
- 3 medium (357 g) Bell pepper
- 12 oz (340 g) Carrots
- 1 tsp (5 g) Extra virgin olive oil
- 1/4 cup (32 g) Paprika
- 1 tbsp (8 g) Cumin, ground
- 1/2 tbsp (9 g) Salt

SWEET POTATOES
- 4 medium (800 g) Sweet potato
- 1 tsp (5 g) Extra virgin olive oil

MEAT
- 1.3 lb (589 g) Ground turkey, 93/7
- 1 tsp (5 g) Extra virgin olive oil

CANS & COCOA
- 28oz can (794 g) Crushed tomatoes
- 14 oz (397 g) Diced tomatoes
- 1 tbsp (5 g) Cocoa powder

1. Heat a large pan over medium heat with olive oil. Wash your peppers and carrots. Cut the peppers into a medium dice, and the carrots into a small dice. The carrots are smaller because they are harder, and will take longer to cook

2. Add the peppers and carrots to the pan with paprika, cumin, and salt with a splash of water. Cover and cook until both the peppers and carrots are fork tender, about 15 minutes. Transfer to a large slow cooker

3. Meanwhile, wash your sweet potatoes, and cut into a medium dice (don't peel the potatoes!). Add to a glass bowl, cover with a plate, and microwave on high for 5 minutes

4. When the peppers and carrots are done and the pan is free, add the sweet potatoes with olive oil over medium heat with a splash of water. Again cover and cook until fork tender (about 10 minutes), and then transfer to the slow cooker

5. Finally, the last part to pre-cook is the meat. When the potatoes are done, add the meat to the pan with oil. Brown the meat over medium heat, and cook until no longer pink. Transfer to the slow cooker

6. Add your crushed tomatoes, diced tomatoes, and cocoa powder to the slow cooker pot, and mix until everything is fully combined

7. Cover and cook on low heat for 8 hours. Optionally serve with cheese and lime juice

https://www.poormanprotein.com/recipes/low-fodmap-chili

Description

 This chili recipe is for all those out there who can't eat garlic, onion, or beans (some of my favorite foods lol). It's essentially just my standard Slow Cooker Chili, but with onions, chili powder, and beans swapped out for carrots, paprika, and sweet potatoes

Time

Prep Time:

45 minutes

Cook Time:

8 hours

Total Time:

8 hours 45 minutes

Cost

Total Cost:

Cost per Serving:

$2.06

Ingredients

Serving(s)

Peppers, Carrots, & Spices

3 medium Bell pepper
12 oz Carrots
1 tsp Extra virgin olive oil
1/4 cup Paprika
1 tbsp Cumin, ground
1/2 tbsp Salt

Sweet potatoes

4 medium Sweet potato
1 tsp Extra virgin olive oil

Meat

1.3 lb Ground turkey, 93/7
1 tsp Extra virgin olive oil

Cans & Cocoa

28oz can Crushed tomatoes
14 oz Diced tomatoes
1 tbsp Cocoa powder

Instructions

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1. Heat a large pan over medium heat with olive oil. Wash your peppers and carrots. Cut the peppers into a medium dice, and the carrots into a small dice. The carrots are smaller because they are harder, and will take longer to cook


2. Add the peppers and carrots to the pan with paprika, cumin, and salt with a splash of water. Cover and cook until both the peppers and carrots are fork tender, about 15 minutes. Transfer to a large slow cooker



3. Meanwhile, wash your sweet potatoes, and cut into a medium dice (don't peel the potatoes!). Add to a glass bowl, cover with a plate, and microwave on high for 5 minutes


4. When the peppers and carrots are done and the pan is free, add the sweet potatoes with olive oil over medium heat with a splash of water. Again cover and cook until fork tender (about 10 minutes), and then transfer to the slow cooker



5. Finally, the last part to pre-cook is the meat. When the potatoes are done, add the meat to the pan with oil. Brown the meat over medium heat, and cook until no longer pink. Transfer to the slow cooker



6. Add your crushed tomatoes, diced tomatoes, and cocoa powder to the slow cooker pot, and mix until everything is fully combined



7. Cover and cook on low heat for 8 hours. Optionally serve with cheese and lime juice

Nutrition Facts

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Servings: 6

Calories: 400

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Total Fat: 12.9g (17 %)
 Saturated Fat: 2.8g (14 %)
 Polyunsaturated Fat: 3.5g
 Monounsaturated Fat: 5.0g
Cholesterol: 73mg (24 %)
Sodium: 1080mg (47 %)
Total Carbohydrate: 51.7g (19 %)
 Fiber: 11.7g (42 %)
 Net Carbs: 40.0g
 Total Sugar: 17.2g
  Added Sugar: 0.0g (0 %)
Protein: 25.5g (51 %)

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Vitamin B12: 1.18mcg (49 %)
Vitamin D: 0.39mcg (2 %)
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Calcium: 175mg (13 %)
Iron: 6.69mg (37 %)
Magnesium: 120mg (29 %)
Potassium: 1645mg (35 %)

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Glycemic Index:

53.6

Glycemic Load:

27.6

Sources of Inspiration

https://www.poormanprotein.com/recipes/chili