Nutrition per serve
|Kcal: 226||Fat: 5g||Saturates: 1g||Protein: 10g||Carbs: 31g||Sugars: 17g||Fibre: 21g||Salt: 1g||Iron: 2mg||Calcium: 56mg|
Vegetarian/Vegan Low FODMAP Blackbean Chilli
A Low FODMAP recipe written & approved By Lauren Renlund MPH Registered Dietitian.
Prep time: 15 mins Cook time: 35 mins Total time: 50 mins
INGREDIENTS, (SERVES 4)
1 teaspoon garlic infused oil (or regular olive oil)
1/4 cup green onion leaves, chopped
1 1/2 cup carrots, chopped
1 1/2 cup potatoes, chopped
1 can (796 mL) diced tomatoes, with juices
1 cup canned black beans, drained, and rinsed
1 cup canned corn kernels, drained and rinsed
1 jar Slightly Different Chilli Non Carne Sauce
1 1/2 cup low FODMAP broth
1 teaspoon dried oregano
1 teaspoon chili powder
1/2 teaspoon cumin
1/2 teaspoon paprika
Pour oil into a large pot and heat on medium-high.
Add green onion leaves, carrots and potatoes. Stir and cook for 3 minutes.
Add diced tomatoes, black beans, corn kernels, chilli non carne sauce and broth. Stir in oregano, chili, cumin and paprika. Bring to a boil and then reduce heat to medium-low. Simmer for 30 minutes until vegetables are soft.
Thicken the stew by mashing with a potato masher or blending with an immersion blender.
Option to serve topped with regular or vegan shredded cheese and sour cream.
Notes: canned black beans are low FODMAP at 1/4 cup. Sour cream is low FODMAP at 2 tablespoons.