This hearty, chunky Low FODMAP Vegetarian Chili is made with rinsed canned lentils, vibrant bell peppers, and savory garlic-infused oil, ready in just 45 minutes. The rich flavor develops as you bloom the smoky spices in the oil before adding the tomatoes to create a deep, complex base. I love serving this on cold nights when I need comfort without the stomach trouble.
Jump to RecipeWhat Makes This Version Different
Most chili recipes rely heavily on onions and garlic for their base flavor, which are unfortunately high in FODMAPs and a major trigger for many. To keep this gut-friendly, I use garlic-infused olive oil and the green tops of spring onions to provide that essential savory depth without the digestive distress.
I also discovered that rinsing canned lentils thoroughly lowers their GOS content significantly compared to cooking dried beans. This simple swap allows you to enjoy a classic legume-based texture while keeping the meal safe for sensitive stomachs.
Low FODMAP Vegetarian Chili Ingredients
- 2 tablespoons garlic-infused olive oil
- 1 cup spring onion tops (green parts only), chopped
- 1 red bell pepper, diced
- 2 medium carrots, peeled and diced
- 2 tablespoons tomato paste
- 1 tablespoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon chili powder (ensure no added garlic or onion)
- 2 cans (15 oz each) brown lentils, rinsed and drained well
- 1 can (28 oz) crushed tomatoes
- 1 cup water or low-FODMAP vegetable broth
- 1 teaspoon salt
- 1/2 teaspoon black pepper
How To Make Low FODMAP Vegetarian Chili
- Sauté Vegetables: Heat the garlic-infused oil in a large pot over medium heat. Add the chopped spring onion tops, diced red pepper, and carrots, cooking for 5 to 7 minutes until they begin to soften.
- Bloom Spices: Stir in the tomato paste, cumin, smoked paprika, and chili powder. Cook for 1 to 2 minutes, stirring constantly, until the spices are fragrant and the paste darkens slightly.
- Simmer Chili: Add the rinsed lentils, crushed tomatoes, and vegetable broth to the pot. Stir well to combine, bring the mixture to a gentle boil, then reduce the heat to low.
- Finish Dish: Cover and simmer for 20 to 25 minutes until the carrots are tender and the flavors have melded. Season with salt and pepper before serving.
Recipe Tips
- Check your spices: Many commercial chili powder blends contain garlic powder or onion powder. Always read labels carefully or use pure chili powder mixed with cumin and oregano.
- Rinse the lentils: Canned lentils are lower in FODMAPs than dried ones because water-soluble oligosaccharides leach into the canning liquid. Rinsing them thoroughly removes these excess sugars.
- Add richness: If you miss the meaty texture, crumble in some firm tofu or add a handful of quinoa during the simmering step for extra protein and bulk.
What To Serve With Chili
Serve this chili over a bed of steamed white rice or with a side of corn tortilla chips for a satisfying crunch. A dollop of lactose-free sour cream or a sprinkle of cheddar cheese adds a creamy finish that balances the spice perfectly.
How To Store
Leftovers keep well in an airtight container in the refrigerator for up to 4 days. You can also freeze this chili for up to 3 months; just thaw it in the fridge overnight before reheating on the stove.
FAQs
- Are canned lentils low FODMAP? Yes, canned lentils are generally considered low FODMAP in servings of 1/2 cup (approx 46g) because the FODMAPs leach into the brine, which you rinse away.
- Can I use other beans? Canned chickpeas (1/4 cup) are usually safe, but kidney beans and black beans have smaller safe serving sizes. Lentils are typically the safest bet for volume in a chili.
- What if I can’t find garlic-infused oil? You can make a quick version at home by frying whole garlic cloves in oil for a few minutes and then removing them completely before adding the vegetables.
Nutrition
- Calories: 285 kcal
- Total Fat: 8g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 650mg
- Total Carbohydrate: 42g
- Protein: 14g
Try More Recipes:
- Low FODMAP Tuna Casserole Recipe
- Easy Low FODMAP Turkey Meatballs Recipe
- Low FODMAP Roasted Sweet Potatoes Recipe
Low FODMAP Vegetarian Chili
4
servings15
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minutesLow FODMAP Vegetarian Chili combines hearty rinsed lentils, tender carrots, and smoky spices for a comforting meal in 45 minutes. This gut-friendly dinner delivers bold flavors using garlic-infused oil and green onion tops without any digestive stress. It is easy to make and perfect for meal prep.
Ingredients
2 tablespoons garlic-infused olive oil
1 cup spring onion tops (green parts only), chopped
1 red bell pepper, diced
2 medium carrots, peeled and diced
2 tablespoons tomato paste
1 tablespoon ground cumin
1 teaspoon smoked paprika
1 teaspoon chili powder (ensure no added garlic or onion)
2 cans (15 oz each) brown lentils, rinsed and drained well
1 can (28 oz) crushed tomatoes
1 cup water or low-FODMAP vegetable broth
1 teaspoon salt
1/2 teaspoon black pepper
Directions
- Sauté Vegetables: Heat the garlic-infused oil in a large pot over medium heat. Add the chopped spring onion tops, diced red pepper, and carrots, cooking for 5 to 7 minutes until they begin to soften.
- Bloom Spices: Stir in the tomato paste, cumin, smoked paprika, and chili powder. Cook for 1 to 2 minutes, stirring constantly, until the spices are fragrant and the paste darkens slightly.
- Simmer Chili: Add the rinsed lentils, crushed tomatoes, and vegetable broth to the pot. Stir well to combine, bring the mixture to a gentle boil, then reduce the heat to low.
- Finish Dish: Cover and simmer for 20 to 25 minutes until the carrots are tender and the flavors have melded. Season with salt and pepper before serving.
