Low FODMAP Turkey Chili Bowls
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.
Freezer friendly note: We like to make a big batch of the turkey chili and pop half of it into the freezer for a future meal. This recipe will freeze well for up to 3 months. Reheat and serve with avocado, corn chips, and green onion/spring onion greens.
Ingredients
Make gluten freeTURKEY CHILI
garlic infused oil
FODMAP
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.
ground cumin
Gluten Free
dried oregano
Gluten Free
plain roma/plum tomatoes with juice canned
FODMAP
low FODMAP chicken stock (check no onion or garlic)
FODMAP
TO SERVE
colby, cheddar or vegan cheese (grated)
FODMAP
avocado
FODMAP
plain corn chips
FODMAP
spring onion (green leaves only, finely sliced)
FODMAP
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
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Learn moreMethod
- 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!
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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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
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 private... Read more
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