Low FODMAP Nomato chilli
*Tablespoons are in Australian tablespoons which are 20ml as opposed to the more common 15ml. Use ml for international accuracy.
Ingredients
- 60 ml (3 tablespoons)* olive oil
- 1 bunch spring onion greens (approximately 50g in Australia)
- 1 large bunch coriander roots and stems
- 300 g carrots chopped (I leave the skin on)
- 75-100 g raw beetroot washed and chopped (see notes)
- pickled jalapeños chopped, to your tastes
- 2-3 tablespoons* cumin to your tastes (I used 2 tablespoons powdered and 1 tablespoon seeds)
- 1-2 teaspoons smoked paprika
- 1-2 teaspoons coriander powder
- 750-1000 ml low FODMAP vegetable stock
- 500 g firm tofu torn into cubes
- 40-60ml (2-3 tablespoons)* Tamari to taste (see notes)
- 10-20ml (½ -1 tablespoon )* maple syrup or sweetener of choice for balance
- Up to 125ml (½ cup)* low FODMAP plant based milk only to dull the red colour if needed
- 1 X 400g can black beans (approximately 240g black beans once rinsed and drained) optional, see notes
- Cracked black pepper to taste
Instructions
- Add the oil to a Dutch oven or large soup pot and place over a medium heat. Once the oil is shimmering add the spring onion greens, coriander roots and stems, chopped vegetables and a conservative amount of pickled jalapeño (you can add more later to your tastes).
- Cook for a minute or two until the spring onion is fragrant, then add the spices. Cook for a minute more to bloom the spices, then add the stock. Pop a lid on and allow the vegetables to cook through until the largest pieces can easily be pierced with a fork – 10-20 minutes depending on the size of the vegetables and the heat.
- Once the vegetables are fully cooked, use an immersion blender to completely blitz the carrot and beetroot to a puree. Your mixture should be the consistency of and look like tinned tomato. Continue to puree until all the vegetables have broken down into this consistency.
- Once you have blended the mixture, add the crumbled tofu and stir to combine. Adding it before blending will create a textural nightmare. Taste and add Tamari or salt as necessary. If you find your chilli is a bit too red, add the milk to soften the colour. Taste for spice and add more chopped pickled jalapeño if need be.
- Add the drained black beans to warm them through. You may need to add a little extra stock or water as the beans will soak up some liquid. You can simmer the chilli for as long as you like, but with canned beans you only need to heat them through.
- Season to taste and serve. I like to serve mine with plenty of rice, a mashed avocado with lime juice and salt, extra coriander, lactose free yoghurt and a few corn chips (see notes in body of post if you are using the black beans).
Notes
- How much beetroot you need for colouring depends on the beetroot you are using. In all the batches I tested, I found 100g to be a bit too red but easily toned down with some plant milk.
- I keep the skin on the beetroot as well as the carrot. Make sure the beetroot is thoroughly washed and any tendrils chopped off.
- Tamari adds umami saltiness and deepens the colour of a vibrant chilli. Add it to taste and gradually to ensure it doesn’t become too salty.
- Maple syrup often goes a long way in balancing out a recipe. You can also use brown sugar instead.
- See the FODMAP notes and black bean notes in the body of the post.
- I have a low FODMAP vegetable stock recipe here.
Tried this recipe?Let us know how it was!