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FODMAP chili sin carne

FODMAP Chili Sin Carne With Chickpeas

Recipe by Positive Gut - positivegut.com

Recipe for a delicious chili sin carne with chickpeas, suitable for the low FODMAP diet. A great and nutritious recipe full of fiber and veggies!
Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Servings 4 people


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!