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Low FODMAP Chilli Con Carne

by Helen
Low FODMAP Chilli Con Carne Recipe

This low FODMAP chilli con carne is a winner in our house. 

If you’re not familiar with a ‘low FODMAP diet’ – FODMAP stands for fermentable oligo-, di-, mono-saccharides and polyols (1) – the group of carbs which trigger digestive problems such as bloating and stomach pain for many people. Simple ingredients such as onion and garlic are an absolute no-no on a low FODMAP diet, meaning dishes like chilli con carne can quickly go off the menu. 

This low FODMAP chilli con carne is easy to prepare and really delicious. As all spices usually used in Chilli Con carne are safe to use on a low FODMAP diet it’s not one of those recipes which feels like a substitute. 

I’ve used butter beans in this dish as they are low FODMAP – but if you prefer to use no beans at all you can skip them easily. 

  

This chilli con carne freezes well – so you can make a large batch and defrost for busy evenings. 

I’ve sprinkled my dish with the green parts of a spring onion (only the green parts are safe on a low FODMAP diet) and fresh coriander. My husband loves a squeeze of lime on his chilli too .

 

How to make low FODMAP chilli con carne

Scroll down for recipe card and ingredient list 

1. Add oil to a pan and heat to a medium/high heat 

Low FODMAP Chilli Con Carne Recipe

2. Add lean minced beef and use a spatula to break up the chunks 

Low FODMAP Chilli Con Carne Recipe

3. Cook, stirring often until the mince is browned throughout 

 Low FODMAP Chilli Con Carne Recipe

4. Drain off any excess oil 

Low FODMAP Chilli Con Carne Recipe

5. Add the dried spices 

Low FODMAP Chilli Con Carne Recipe

6. Stir to coat the meat 

Low FODMAP Chilli Con Carne Recipe

7. Then add the diced peppers, stir and cook for 2 minutes 

Low FODMAP Chilli Con Carne Recipe

8. Add the tomato puree 

 Low FODMAP Chilli Con Carne Recipe 

9. Then the tinned tomatoes 

Low FODMAP Chilli Con Carne Recipe

10. And stir to combine – turn the heat down at this point to a low/medium

Low FODMAP Chilli Con Carne Recipe

11. Add the Worcestershire sauce 

Low FODMAP Chilli Con Carne Recipe

12. And sugar – and stir until mixed through 

Low FODMAP Chilli Con Carne Recipe

13. Tip in the drained and rinsed butter beans (optional – skip if you don’t want any beans in your chilli) 

Low FODMAP Chilli Con Carne Recipe

14. Stir and cook for a further few minutes until the beans are heated through 

 Low FODMAP Chilli Con Carne Recipe

15. Turn off the heat and add some chopped coriander 

Low FODMAP Chilli Con Carne Recipe

16. Stir so the coriander is mixed through, then serve with rice

Low FODMAP Chilli Con Carne Recipe

Yield: 4 People

Low FODMAP Chilli Con Carne

Low FODMAP Chilli Con Carne Recipe

A low FODMAP chilli con carne recipe made in under 30 minutes.

Cook Time 25 minutes
Total Time 25 minutes

Ingredients

  • 1 Tsp Oil
  • 500g Minced Beef
  • 2 Tsp Cumin
  • 1 Tsp Paprika
  • 1 Tsp Chilli Powder (Optional - depending on your spice level)
  • 1 Bell Pepper
  • Tomato Puree
  • Tinned Tomatoes
  • 1 Tbsp Worcestershire sauce
  • 1 Tsp Sugar
  • Tin Butter Beans (Optional)

To Serve (Optional)

  • Lime
  • Handful Fresh Coriander
  • Green parts of a spring onion
  • Rice

Instructions

  1. Heat the oil in a large, non-stick pan
  2. Add the minced beef and cook on medium/high heat until browned all over - stir often
  3. Once the mince is browned add the cumin, paprika and chilli powder - turn the heat down to medium, cook for 1 minute
  4. Next add the chopped bell pepper and cook for 2 minutes
  5. Pour in the tomato puree, stir to coat
  6. Then add the tinned tomatoes, Worcestershire sauce and sugar
  7. Turn the heat to a simmer and cook for 10 minutes
  8. Then add the butter beans (if using) and cook for 3 minutes on a simmer
  9. Serve on a bed of rice sprinkled with fresh coriander, green parts of a spring onion and rice (Optional)

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4 comments

I really hope you don’t mind me mentioning this, but I think it’s important for a sufferers of IBS Have a really good dayA 4th August 2019 - 12:36 am

Hi
Just read your recipe for chilli con carne and you say that butter beans are low Fodmap, but I don’t believe they are if you look at the Monash University guide, unless you only eat one quarter cup
I only mention this because I think it may be misleading for people on a low fodmap diet that don’t cook as much as I do and look into things the way I do. I think you would probably be better using frozen edamame, The green bean, not the pod, which you can have a one cup serve of.
Also, the bell pepper has to be red not green, because the green bell pepper is not low Fodmap
I am an avid cook and have made many low Fod map recipes of my own, so I’m pretty aware of what you can and cannot use
I really hope you don’t mind me mentioning this, but I think it’s important for us sufferers of IBS to get it right.
Have a really good day
Annie

Reply
Helen 9th August 2019 - 8:30 pm

Thank you Annie, this is really helpful. I did my FODMAP recipes to help a friend of mine, I’ve had some positive feedback about the posts, but I do think i’ll be taking them down/reviewing them shortly. I do worry that it’s not going to be a one size fits all, and I hate to think a recipe would make someone feel unwell. Your feedback is really helpful, thank you

Reply
Giulia 17th October 2019 - 8:10 am

Hi, my son suffers of IBS, it started last year and the NHS has hardly done anything to help me understand so I took the matter in my own hands, starting cooking with a low FOD MAP, which I don’t have but I research online, his GI tract is in very bad condition so I personally took peppers and verbs out, replace it with courgette, 1/2. For the rest the recipie was really good, at the moment I’m really scared to clock, I’m worried that if I do it wrong he will get I’ll again.
If anyone has useful tips for me on food please feel free to get back to me.

Reply
Helen 17th October 2019 - 12:06 pm

Hi Giulia, thanks for getting in touch! Sorry to hear you’re having a tough time cooking for your son at the moment – the low FODMAP diet is v tough to figure out! And the fear of making someone poorly through food isn’t nice 🙁
I have published a couple of recipes that I created for a close friend of mine who also suffers with IBS – I’m glad this recipe has worked for you with some adaptations. Unfortunately, I’m not an expert on the LFM diet and can’t offer much advice – I set this recipe off the most up to date guidance. There are some really good LOWFODMAP facebook groups which you should join if you’re not already in them, and hopefully, someone might come across the comments with some tips too!
Helen

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