This chili recipe is from Cindy Tan, the creator of TheFODMAPFactor.com. Tan was diagnosed with IBS and small intestinal bacterial overgrowth in 2013 and has been using the FODMAP diet to treat her symptoms. She’s found a way to recreate chili by using asafoetida, a pungent powder that tastes like onions and garlic when cooked.
- 1 to 1 ¼ lb ground beef - 1 tbsp extra virgin olive oil - 1 ½ cups sweet potato skinned and diced - 1 cup carrots, skinned and diced - 2 cups curly kale, roughly chopped - 1/2 tsp cumin - 1/4 tsp paprika - 1 cup can black beans, drained and rinsed - 1 4-oz can fire roasted green chiles - 2 14.5-oz can diced tomatoes - 2 tbsp low FODMAP chili powder (recipe below) - 1 cup chicken or beef stock - Salt and pepper to taste
Low FODMAP Chili Powder ingredients (mix this together beforehand)
- 2 tsp ground ancho chili powder - 1 ⅓ tsp ground cumin - ⅔ tsp paprika - ⅔ tsp cayenne pepper - ⅔ tsp dried oregano - ⅔ tsp gluten free asafoetida powder
Brown ground beef in a large, wide-mouth saucepan over medium-high heat. Once ground beef is mostly cooked, pour into a bowl and set aside.
In the same saucepan, heat olive oil and add diced sweet potato and carrots. Sauté for 2-3 minutes until sweet potatoes start to brown slightly.
Add cumin, paprika and curly kale. Stir to distribute the spices evenly and cook until kale starts to wilt, 2-3 minutes. Stir in black beans.
Return ground beef to the pan and stir in fire roasted green chilies, diced tomatoes, chicken stock and low-FODMAP chili powder. Bring pot to a boil.
Reduce heat to medium-low, cover if pot lid is available and let simmer for 15-20 minutes, stirring occasionally.
Serve with optional garnishes of cheddar cheese, avocado, cilantro, and enjoy with toast, corn bread or tortilla chips.