Low FODMAP Turkey Chili Bowls
Ingredients
MAKE GLUTEN FREEServings:
TURKEY CHILI
301
carrot (peeled & diced)
250
canned cannellini beans (drained weight)
450
lean ground turkey
1
garlic infused oil*
1
paprika*
1
smoked paprika*
1
ground cumin*
0.5
ground coriander*
0.5
dried oregano*
0.5
white sugar
0.5
salt
1
black pepper*
400
plain roma/plum tomatoes with juice canned*
2
tomato paste
250
low FODMAP chicken stock (check no onion or garlic)*
TO SERVE
57
colby, cheddar or vegan cheese*
8
avocado*
4
green onions/scallions (green leaves only, finely sliced)*
2
fresh coriander (finely chopped)
300
plain corn chips*
Low FODMAP Turkey Chili Bowls
Hands up if you love chili! We do. It is a wonderful family-friendly meal and you can mix up the toppings to suit your family’s needs. This recipe will show you how to make a low FODMAP version that you can enjoy during the first phase of the low FODMAP diet.
FODMAP notes: Avocado has a generous low FODMAP serving, all you need to do is divide the recipe into the recommended number of servings).
Alternative meats: If you don’t want to use turkey in this recipe then you could swap in ground chicken, ground pork or ground beef instead. You can also swap the corn chips for a serving of cooked rice.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
TURKEY CHILI
301
carrot (peeled & diced)
250
canned cannellini beans (drained weight)
450
lean ground turkey
1
garlic infused oil*
1
paprika*
1
smoked paprika*
1
ground cumin*
0.5
ground coriander*
0.5
dried oregano*
0.5
white sugar
0.5
salt
1
black pepper*
400
plain roma/plum tomatoes with juice canned*
2
tomato paste
250
low FODMAP chicken stock (check no onion or garlic)*
TO SERVE
57
colby, cheddar or vegan cheese*
8
avocado*
4
green onions/scallions (green leaves only, finely sliced)*
2
fresh coriander (finely chopped)
300
plain corn chips*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
849
Fat
40.1g
Saturates
8.8g
Protein
38.9g
Carbs
91.5g
Sugars
12.2g
Fibre
15.7g
Salt
1.4g
Iron
6.7mg
Calcium
338.1mg
Calories
827
Fat
37.5g
Saturates
7.2g
Protein
37.8g
Carbs
92.8g
Sugars
13.3g
Fibre
15.7g
Salt
1.5g
Iron
6.6mg
Calcium
320.6mg
Calories
849
Fat
40.1g
Saturates
8.8g
Protein
38.9g
Carbs
91.5g
Sugars
12.2g
Fibre
15.7g
Salt
1.4g
Iron
6.7mg
Calcium
338.1mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Peel and dice the carrot. Rinse and drain the cannellini beans, then measure out the amount you need.
- Place a large non-stick frypan over medium-high heat. Add the garlic infused oil, turkey and carrot and fry for 4-5 minutes until the turkey is lightly golden. Then add the paprika, smoked paprika, cumin, ground coriander, oregano, sugar, salt and a couple of grinds of black pepper to the pan and cook for a further minute. Then pour in the canned tomato, tomato paste, and stock. Stir well, turn down the heat to medium-low and allow to simmer for 10-15 minutes until the sauce has reduced to your desired thickness.
- While the chilli simmers, grate the cheese, slice the avocado, finely slice the green leaves of the green onion/spring onion and chop the fresh cilantro/coriander.
- Once the chili is the desired thickness, taste and add more salt or pepper as needed. If you like your chili hot, you can add a pinch of chili flakes.
- Serve the low FODMAP turkey chili in bowls and top with cheese, avocado, green onion/spring onion, cilantro/coriander, and plain corn chips. Enjoy!
Buying Tips
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Buy a bunch of spring onions with long green tips. You can use the green tips of the spring onions (which are low FODMAP) and not the white stem when cooking.
Choose plain potato chips and avoid chips that are flavoured with high FODMAP ingredients like onion powder, garlic powder, milk powder, whey powder (chicken flavoured or sour cream & chives often contain sneaky FODMAPs). Plain potato chips, ready salted or salt and vinegar often make good low FODMAP options.
Check the vegan cheese does not include onion, garlic, inulin or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses made from dairy are all low FODMAP.
Small amounts of avocado are low FODMAP. Just make sure you limit your serving to a 4 tablespoon serve (60g/2.1oz).
Choose plain canned tomatoes with no added herbs or spices. Check there is no added onion or garlic.
Choose a stock that does not include onion or garlic. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP. This product can be brought online around the world and is available from some supermarkets. Also check your Monash University FODMAP Diet App or FODMAP Friendly App for additional options. Or use our homemade chicken stock or vegetable stock.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Geraldine Perez (APD)
Geraldine Perez is an accredited practising dietitian in Australia with a special interest in IBS, gut health and food intolerance. Her daughter had food intolerance as a baby and her husband has IBS. These challenges have inspired her to keep her priv... Read More
