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Low Fodmap Chili

Let’s make some low fodmap chili! When the weather gets warmer and the days get longer, it makes many of us feel inspired to do a little spring cleaning! As we are beginning eating fewer warm foods like stews, casseroles and soups and begin thinking more about lighter foods like salads, sandwiches and foods on the grill!

In today’s blog post, I was challenged by my friends at the Recipe Redux to look in my pantry, fridge and freezer to create a delicious, healthy dish! So, to do this I enlisted a little help from my resident superhero, my husband!

Asheville Registered Dietitian Nutritionist Denise Barratt's pantry

If you have been a reader of my blog, you may have noticed that I use a very flexible approach to health and recipes. I often share lots of different ways that you can garnish the recipes or serve them. I also like to experiment with things to see what happens. My husband on the other hand, is usually very methodical and almost scientific

My husband’s approach to cooking and baking which makes it easy understand why his pizza and homemade bread are always perfect. We are a good team when coming up with fun new recipe ideas. I have been wanting to share his three bean vegetarian chili recipe on my blog for quite some time and with the pantry challenge, I asked him if I could share his secret low fodmap chili recipe! We usually have the ingredients in our pantry to make it all fall and winter long.

I have a rule in our house after Memorial Day and before Labor Day, which is to refrain from making this low fodmap chili until the weather cools (which makes me realize maybe I am not always the flexible about some things).

So now that the weather is getting warm, it is time to start clearing out the pantry of all the chili staples! And this includes our low fodmap chili powder which is made from dried chiles.

How to Make a chili seasoning low in fodmaps?

You might be wondering:

Is chili powder low fodmap?

Most chili powder is not low in fodmap because it contains garlic or onion. And often these are only designated as “spices” on the back of a chili powder label. For people with IBS, this can be a very uncomfortable thing. But you can make your own chili seasoning.

How to Make Your Own Low Fodmap Chili powder?

If you are looking for a low fodmap chili powder recipe, you can make it from ground chiles or better yet, you can make the Super Hero’s chile puree which helps remove the skins of the dried chiles and makes them more easily digested.

Dried Chilies Great Staple for the Pantry
The secret ingredient for my husband’s super hero dried pepper recipe is his selection of dried Mexican chilies and he often likes to add to the complexity by toasting them.
Chili Paste
My husband simmers the dried peppers in a little bit of water to re-hydrate them. After they have cooled to touch, he purees them in the food processor to make a paste.

After the peppers are toasted, he simmers them in water to soften them and then adds them to a food processor to make his secret, super hero pepper puree which is our version of a low fodmap chili powder.

Low Fodmap Chili Recipe

Healthy Recipe Made with Ingredients Found in Pantry
Then he lets his chili simmer on the stove is one of the secret ingredients to adding lots of flavors to this chili.

Three Bean Vegetarian Chili

Superhero’s Chili

I named this recipe in honor of my husband who is actually has the same name as a famous superhero! Don’t be afraid of the long ingredient list, once you hydrate the peppers things come together quickly in this one pot dish.

This low chili recipe uses beans/lentils and textured vegetable protein (but you can also use tempeh or plant meat). It is so flavorful that you will not miss the meat! Use up the canned beans in your pantry. Use caution handling the peppers, you can use gloves, tongs or just try not to handle them.

If you want to make this recipe quicker by skipping the chile puree and using a low fodmap chili powder, you can use Fody Food’s chili powder and their garlic infused olive oil here at my affiliate link, if you purchase here, I receive a portion of the sale.

Makes 6-8 servings

5 dried ancho peppers

5 dried guajullos peppers

3-4 dried d’arbol peppers

1 cup green part of scallions, chopped

1 cup coffee (leftover from breakfast)

1 bottle of beer (whatever is in the fridge)

2 cups water

1/2 teaspoon cinnamon

1/2 teaspoon ground clove

1/2 teaspoon ground allspice

1 teaspoon ground coriander

1 tablespoon freshly ground cumin

Start out with 1/2 teaspoon of salt, but taste at the end to see if need more

If you want an added kick finely chop 2 chipotles in adobo, finely with sauce

1 tablespoon garlic infused olive oil

1 ounce bakers chocolate

8.75 ounce canned corn corn, drained

1 can, 15 ounce red kidney beans, rinsed and drained

1 can, 15 ounce, lentils, rinsed and drained

1 can 15 ounce, garbanzo beans, rinsed and drained

28 ounce crushed tomatoes

1/4 cup textured vegetable protein (but you can also used cooked, crumbled tempeh or other protein)

Add vegetable broth or water, if needed


I garnished the chili with a little yogurt, thinly sliced kale, sliced grape tomatoes, a little cheddar cheese and corn chips. (It’s what was in the pantry and fridge!)

Get a large stock pot ready to simmer the chili. Toast dried peppers in a skillet on medium until you begin to smell a little smoking flavor.Turning them once. It should take about 10 minutes.

Simmer the toasted peppers in a saucepan in 2 cups of water to re-hydrate them for about 15 minutes.

While the peppers are simmering, chop the green onions, mince the garlic and additional peppers if available. Sauté these veggies in olive oil until they are browned (add vegetable broth or water anytime if the chili pot is getting too dry during the process). 

Add the cinnamon, cloves, allspice, coriander and cumin, gently toast. Begin opening the cans and rinse and drain the beans. Add the cans of beans and tomato to the onion mixture. Add coffee and add beer then gently simmer.

Add in the texturized vegetable protein. After the peppers and water have cooled to touch, puree them in the food processor to make a paste. You might need to do several rounds. Add this pepper puree. Simmer chili for at least 45 minutes.

Taste chili to see if it needs additional if it needs more heat, add the chipotle peppers in adobo. When the chili is almost done, add the corn and the baker’s chocolate. Allow it not to melt. (Being careful not to burn chocolate). Enjoy the fruits of your labor!

Make Some Low Fodmap Chili

I hope that this three-bean vegetarian chili that is also low fodmap will become your new favorite! It is so full of flavor and texture that you will not even miss the meat! I am so thankful that my husband takes the time to make lots of good things to eat and I am so happy that he was willing to his secret recipe as long as I did not share his superhero identity.

If you are fortunate to know my husband, you know that he is a modest kind of guy. I am so happy that you stopped by to see what’s cooking and get his special recipe! If this is your first time welcome and if you have come by before-thank you so much and please share this recipe with a friend! You can read more about me here!

And if you are looking for some additional vegetarian recipes, you can find more here!

Pantry Staple Chili
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