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An aerial image of a dark blue bowl filled with low FODMAP chilli con carne atop a white marble table.

Low FODMAP chilli con carne

Gluten free, dairy free
*Tablespoons are in Australian tablespoons which are 20ml as opposed to the more common 15ml. Use ml for international accuracy.
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Prep Time 5 minutes
Cook Time 30 minutes
Course Main Course
Cuisine Food Intolerance Friendly
Servings 4 - 6 people

Ingredients
  

  • 50-75 g spring onion greens
  • ¾ large bunch coriander roots and stems (remainder used for serving)
  • 20-30 g+ pickled jalapeno add according to your spice preference
  • 40-60 ml (2-3 tablespoons)* olive oil
  • 500 g beef mince
  • 1 X 400g tin Roma tomatoes blended
  • 250 ml water
  • 50 g tomato paste
  • 1 X 400g tin canned red kidney beans drained and thoroughly rinsed (optional, see notes)
  • 40 ml (2 tablespoons)* Tamari
  • 1 – 2 tablespoons (or more to taste) ground cumin
  • 1 tablespoon dried oregano (or more to taste)
  • 1-2 teaspoons light brown sugar as needed
  • Pepper to your tastes

Instructions
 

  • Thoroughly wash your coriander. If yours came with the roots on, chop just the root off before washing as a lot of dirt hides in those crevices. Dry it off and chop it before adding it to your food processor.
  • Chop your spring onion greens and place them in your food processor. Add a conservative amount of pickled jalapeno (you can always add more later). I have a mini KitchenAid food processor which works well here.
  • Heat the oil over a medium heat before adding the blended green mixture above. Cook it off for a few minutes until it cooks down and becomes fragrant.
  • Use the same food processor to blitz the Roma tomatoes into a passata. This will also pick up the leftover greens in the processor. Set aside.
  • Add the beef and use a large spoon or spatula to break it down into little chunks. Continue cooking until the beef turns brown before adding the blended tomatoes. Measure your 250ml (1 cup) water into the food processor to pick up any extra tomato before adding it in along with the tomato paste and rinsed kidney beans (optional but I do really recommend them).
  • Add the spices to your tastes, using more as needed. Taste and adjust for the jalapeno as this is your primary chilli element in this recipe.
  • Turn the heat down and allow to simmer for 10-15 minutes or longer. The chilli should thicken up as the liquid cooks off (the beans will also absorb some). Add extra water if necessary to reach your desired consistency.
  • Check for seasoning before serving. I like to serve mine with cooked white rice, the leftover coriander, lactose free yoghurt or sour cream, a small amount of avocado and extra pickled jalapeno.

Notes

  • See FODMAP notes in the body of the post.
Keyword Low FODMAP beef mince recipe, Low FODMAP beef recipe, Low FODMAP chilli, Low FODMAP chilli con carne
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