Dairy Free Me

Living without dairy and eggs

Chilli Con Carne DF EF GF LF

Chilli con carne

This recipe is Low FODMAP - it contains no onions, garlic or beans. I always used to use a lot of onion in a dish like this but it is surprising how you don't notice that it is missing. A FODMAP-friendly tip is to use garlic infused oil to add some garlic flavour. The FODMAPS in garlic are soluble in water but not in oil, so you can use the infused oil without having to worry.

Depending on how sensitive my stomach is feeling, I sometimes leave out the chilli powder. This may not make it authentic, but I find that the paprika and other spices still give it a nice flavour.

I normally serve this with rice, but it's also nice as a jacket potato filling.

  • 500g lean minced beef
  • 2 red peppers
  • 1 courgette
  • 400g tin of tomatoes
  • 2 tsp smoked paprika
  • 1 tsp coriander powder
  • 1 tsp cumin powder
  • 1 tsp chilli powder (optional!)
  • Fry mince until browned.
  • Add in paprika, cumin, coriander, and chilli powder and continue to fry.
  • Dice the peppers and courgette and add in with the mince.
  • Add in the tin of tomatoes, then half fill the tin with water and add that as well.
  • Season with salt and pepper and leave to simmer for 30-40 minutes.
  • Serve with rice.