Dinner with Shann

Chilli con vege

Yield: 4-5 servings

I realised the other day that a lot of the recipes on this blog are meat based. I tend to cook a lot of meat because it is an easy low FODMAP option. However, it’s definitely time to expand my horizons and so I’ve decided to work on my vegetarian repertoire!

This is an adaptation of Jamie Oliver’s Veggie Chilli. Unfortunately a lot of the ingredients in Jamie’s recipe are high in FODMAPs, so I made some substitutions and it turned out soooo well. I serve with a side of tangy greek yoghurt and corn chips or tortillas. A great dish to serve up when you’ve got friends coming for dinner, and bonus – it’s easy and healthy too!

Ingredients:

Chilli vege

  • 1 medium sized sweet potato, peeled and diced into bite sized pieces (Note: ½ cup of sweet potato is considered safe for low FODMAPers)
  • 2 medium sized potatoes, peeled and diced into bite sized pieces
  • 1 tsp. cayenne pepper, plus extra for sprinkling
  • 1 heaped tsp. ground cumin, plus extra for sprinkling
  • 1 tsp. cinnamon, plus extra for sprinkling
  • 1 tsp. sumac
  • Salt & pepper
  • Garlic oil
  • ½ leek (green part only for low FODMAPers), finely chopped
  • 2 spring onions (green part only for low FODMAPers), finely chopped
  • 1 red capsicum, roughly chopped
  • 1 yellow or green capsicum, roughly chopped
  • A bunch of fresh coriander, leaves picked and stalks finely diced
  • 1 fresh red chilli, seeds removed finely diced
  • 1 fresh green chilli, seeds removed finely diced
  • 2 x 400g cans of diced tomatoes
  • 2 x 400g cans of black beans, rinsed and drained (Note: Black beans are not low FODMAP. Use canned lentils or canned chickpeas instead – these are low FODMAP. You could also add some trimmed and roughly chopped green beans)

Trimmings:

  • Greek yoghurt (I use Chobani because it has less than 5% lactose) with a squeeze of lemon juice and a seasoning of cracked pepper
  • Guacamole, mashed and seasoned with a squeeze of lemon juice, cracked pepper and salt (Note: Avocado is not low FODMAP. This is a suggested addition for those who can tolerate polyols)
  • Corn chips, tortillas or gluten free wraps (your pick)!

Please note: Some of the recipes on this website are not strictly low FODMAP, please be mindful of your own tolerances and refer here for more detailed information.

Method:

Note: I would suggest preparing all your veggies first – see descriptions above.

  1. Preheat the oven to 200 degrees Celsius.
  2. Toss the diced potatoes with a splash of garlic oil, and a sprinkle of cayenne pepper, cumin, cinnamon, salt and pepper. Lay the potatoes on a tray lined with baking paper and put in the preheated oven to cook until soft and golden, for around 40 minutes.
  3. Meanwhile, put a large pan over a medium-high heat and add a couple of lugs of garlic oil. Add the leek, spring onion and capsicum and cook for 5 minutes. Now add the coriander stalks, chilli and spices and cook for another 5 to 10 minutes or until softened. Give it a stir every couple of minutes.
  4. Add the tomatoes and beans (or lentils / chickpeas) and a splash of water. Stir well. Bring to the boil and then reduce to a medium low heat and leave to simmer and intensify for 25 to 30 minutes, or until thickened and reduced. Keep an eye on it, and add a splash of water if it gets a bit thick.
  5. Now prepare your trimmings. Combine ½ cup greek yoghurt with the juice from ½ a lemon and some cracked black pepper. Mash your avocadoes and season with some salt and pepper, and a squeeze of fresh lemon juice.
  6. Once your potatoes are ready and the chilli has simmered and thickened, stir through your potatoes along with most of the coriander leaves. Taste and season with salt and pepper if it needs it.
  7. Serve with your yoghurt, guacamole and corn chips / tortillas and sprinkle with remaining coriander leaves. YUM-DIDDILY-UMPTIOUS!

I love hearing your feedback about my recipes! Please feel free to leave a comment below. I am always keen to learn about the modifications you’ve made and the successes you’ve had. Cheers, Shann.

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Shann’s Tips:

  • Prepare your vegetables first – peel them, dice them etc. before embarking on any of the cooking processes! This will just make for a smoother run.
  • You could also serve this dish with sour cream, but I kind of like serving it with yoghurt because it’s healthier and I can use low lactose yoghurt which is suitable on the low FODMAP diet.
  • Taste test! Taste test! Taste test! Seriously…taste it as you go. Is it missing something? Were the chilli’s hot enough? Does it need more seasoning? Adjust as required.

Dj’s verdict:

“It feels good to have such a hearty, juicy meal and know that no animals died for my pleasure. An awesome substitute for ordinary Mexican!”

One Commment

  1. oh yum going to try this thanks :)

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