FODMAP friendly vegetarian chilli
Ingredients
- 3 tablespoons (60ml) plain oil I used vegetable
- 1 bunch spring onion greens chopped
- 2 medium carrots grated
- Coriander stems washed and chopped (if you’re garnishing with coriander, see notes)
- 1 tablespoon cumin powder
- 1 tablespoon smoked paprika
- 1 tablespoon light brown sugar
- 1 teaspoon dried oregano
- 2 teaspoons unsweetened cocoa powder see notes
- Jalapeno fresh or pickled, chopped, to your taste (I use 1 fresh or pickled)
- 3 tablespoons tomato paste
- 450-500 g firm tofu torn into small chunks (see notes)
- 1 x 400g can of tinned black beans drained (drained weight 240g, see notes)
- 1 x 400g tin plain canned tomatoes
- 2-3 tablespoons gluten free dark soy sauce or tamari
- 1/2 - 1 cup (125-250ml) water see notes
- Seasoning to taste
Instructions
- Preheat the oil in a large skillet over a medium heat. Once hot, add the spring onion greens, carrot and coriander stems, if you’re using them. Cook until softened and fragrant, about 2-3 minutes. Add a splash of water if it ever starts to stick.
- Mix the spices and cocoa together in a small bowl. Add the spices, tomato paste and chopped jalapeno to the skillet and stir to completely combine. I find it helps to cook the spices for a minute or so and then pour a bit of water over them to get everything combined.
- Once the mixture is combined and a vibrant red, add the finely crumbled firm tofu. Coat the tofu in the paste – it adds colour to the tofu to make the mince look legit. Once the tofu is coated, add the black beans, tinned tomato and dark soy and stir really well to combine.
- Add the water according to your preferred consistency for chilli. Keep in mind that the starch in the beans will thicken it considerably, particularly once cooled. Cook 10 or so minutes or until the chilli is the consistency of your liking.
- Serve with rice, as nachos, with salad, or, if you have really bulked it out with extra vegetables, on it’s own. I like to top mine with the remaining coriander, some FODMAP friendly ‘pickled onions’ (see the body of the post) and some lactose free yoghurt or sour cream, at a minimum.
Notes
- Coriander stems are an easy way to add a complex level of flavour to a dish like this. When you buy a bunch of coriander, simply remove and wash the light green stems at the base of the bunch. They tend to have a bit of dirt in the crevices, so really get in there. These are optional if you don’t like coriander.
- Cocoa adds colour and a savoury flavour to this chilli. Make sure it’s unsweetened (although in this quantity it probably wouldn’t matter much).
- I have given options for this recipe to be bean free, soy free, or to use both. See the body of the post if you would prefer to only use one protein source.
- Tofu is FODMAP friendly in 170g serves per person.
- Canned black beans are FODMAP friendly in 40g serves per person. Using the full 240g drained weight of a can means you will need this chilli to serve 6, at least. You can use any amount of beans – whether that be half a can or more/less. Simply add water to the chilli to suit the amount you add/subtract. You can also make a bean only version – see the body of the post for more details.
- Add water to suit your preferences and the volume of proteins/vegetables you have used. Keep in mind that beans help thicken the chilli.
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