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

This recipe has been reviewed and approved by Everyday Nutrition Founder and Accredited Practising Dietitian, Joanna Baker.

Prep time: 15 mins Cook time: 35 mins Total time: 50 mins


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.

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