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Oh, how I miss chili on the FODMAP diet! For me, those lovely beans and other legumes are probably the hardest foods to keep out of my diet. Because they are just too tasty and healthy! Luckily, not all legumes are off-limits, and that’s how you find your loophole into FODMAP chili sin carne! Hola!
Health Benefits of Beans and Legumes
Basically, all legumes are healthy. Whether you eat brown beans, chickpeas, lentils, mungbeans or adzuki beans that really doesn’t matter. They are all a great source of protein, to replace meat in a meal and have a vegetarian day! This way you can help the environment by reducing your meat intake. Read more about the health benefits of reducing your meat intake in my article about meat.
Overall legumes have properties to help reduce your bad LDL-cholesterol, are packed with fiber, contain loads of plant-based protein and are rich in B-vitamins, iron, and calcium. So, they’re a great addition to your diet!
Too bad you can hardly eat them on the FODMAP diet though. But if you watch your portion sizes, there is a way around that!
Low FODMAP Beans
On the FODMAP diet, there are limited amounts of legumes you can eat, to keep it low FODMAP. If you eat more than the recommended portion sizes, chances are you’ll feel some bloat or stomach aches coming up. But if you keep to the portion sizes, you’re safe and will be properly nourished!
Soon, I’ll write a full extensive article on all the beans and portion sizes you can use on the FODMAP diet, for now, I’ll stick to the legumes that are actually used in this article. Namely chickpeas!
When you’re following the FODMAP diet and want to eat legumes, always make sure you get the canned ones. FODMAP’s are water-soluble and will leech out into the water, which leaves the legumes with a lower FODMAP content! After you’ve drained the can of legumes, always make sure to rinse it 1-2x extra. Rinse off all the residue of the FODMAP’s that’s left!
FODMAP and Chickpeas
On to the chickpeas then. The particular FODMAP in the chickpeas is the oligo group. This means if you’re intolerant to fructose, polyols or lactose there is really no need to avoid legumes. And I strongly advise you to use them in your weekly meal planning then!
However in the elimination phase of the FODMAP diet, or when you know you’re intolerant to oligos, it’s best to keep to the recommended portion sizes!
Canned chickpeas are low FODMAP up until 42 grams and moderate FODMAP up to 84 grams. Which actually leaves you with a decent portion to use in your chili. The 42 grams of chickpeas actually add 3 grams of fiber and also 3 grams of protein to your meal. Fiber is a hard one to get enough from on the FODMAP diet, and those 3 grams is basically 10% of your daily recommended fiber intake.
The FODMAP Chili Sin Carne
This chili is packed with vegetables, fiber, and vitamins. And tastes great either warm or cold. Leftover lunch, please! I have combined the chili with a little bit of avocado, some sourdough bread (but you can easily swap this for a gluten-free one!) and sour cream. These are all low FODMAP in controlled portion sizes! So tasty!
FODMAP Chili Sin Carne With Chickpeas
Recipe by Positive Gut – positivegut.com
The FODMAP Chili
- 160 grams chickpeas 42 grams per person is low FODMAP
- 300 grams green beans 75 grams per person is low FODMAP
- 1 eggplant 75 grams per person is low FODMAP
- 1 carrot
- 1 zucchini 65 grams per person is low FODMAP
- 2 red bell pepper
- 1 can canned tomatoes
- 2 tbsp garlic infused oil
- 150 ml water
- 1 avocado 30 grams per person is low FODMAP
- 20 black olives
- 1 tbsp paprika powder
- 1.5 tbsp ground cumin
- 1 tsp dried coriander
The Sour Cream and Bread
- 160 grams sour cream 40 grams per person is low FODMAP
- fresh chives
- 8 slices sourdough bread 2 slices per person is low FODMAP
- Cut the eggplant, zucchini, carrot, green beans and red bell pepper into pieces.
- Heat the garlic infused oil in a big skillet and add the eggplant and green beans. Stiry fry them until they are slightly browned. Add the zucchini and red bell pepper and mix well.
- Add the canned tomatoes, refill the can up until half with water and add this too. Drain the chickpeas, and rinse well. Add the chickpeas, paprika powder, cumin and coriander to the mixture and make sure everything is properly mixed.
- Bring the whole to a simmer, and set to medium heat. Cover the skillet with a lid and let simmer for ca. 15 minutes.
- In the meantime, prepare the sour cream mixture. Cut the fresh chives into small pieces and keep some on the side to garnish the chili. Add the rest of the chives to the sour cream and mix them together with a spoon or fork.
- Slice the avocado and olives in small pieces.
- When the chili is done, add the olives, avocado and chives on top to garnish. Get your sourdough bread and sour cream mixture and serve with the chili. Enjoy your tasty meal!