Low FODMAP Chilli

I love a good chilli. This sauce makes the perfect base that you can add minced beef mince too…. or you can keep it vegetarian if you wish. It is a great option to batch cook.

My family love it served with rice or baked potatoes or even 50g of corn chips per person.

You can also serve with a little lactose-free sour cream and up to 60g (3 tbsp) of avocado per person plus a cup of iceberg lettuce.

If your tummy is sensitive to the capsaicin in red chilli, then simply omit. There is plenty of flavour from the other spices.

The amount of red kidney beans is just less than a can. Save the remainder to have with a salad on another day.

Ingredients (serves 4):

• 2 tbsp extra virgin olive oil

• 1 whole garlic clove, peeled*

• 1 x 400g can of plum tomatoes

• 1 carrot, grated or finely chopped

• 1/2 tsp ground cumin

• 1/2 tsp ground coriander

• 1/4 tsp ground cinnamon

• 1/2 red chilli, finely sliced

• 1 dessert spoon of red wine vinegar (you can swap this and the sugar for 150 ml red wine)

• 1 dessert spoon of sugar

• a shake of Worcestershire sauce

• 250 ml of low-FODMAP vegetable stock made with as San Elk or Massel Vegetable Stock Powder

• 350g (1 cup) of canned red kidney beans (rinsed and drained)

• 2 tbsp of fresh coriander leaves

• 4 tbsp lime juice

Method:

Add the oil and whole garlic clove to a large pan and heat gently for a minute, then remove the garlic. If adding mince, add at this point and stir with a wooden spoon to break up, until browned.

Add the carrot and cook for a couple of minutes until softened. Add the spices and heat for a minute or so.

Add all the remaining ingredients and simmer gently for 20 minutes. Towards the end of cooking stir through the chopped fresh coriander, retaining a few whole leaves to garnish.

Squeeze over lime juice and garnish with the remaining coriander, then serve.