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Low FODMAP Mexican Beef Chili is Keto, Gluten-free and so so delicious! If you enjoy dairy, you can even top this spicy treat with grated cheese for an authentic chili dinner.
Certain beans are low carb in small amounts and Low FODMAP, but you can also omit the beans if you want Chili Con Carne with one less step. The fiber in beans is great, though, if you digest them well.
This recipe is also GAPS diet friendly.
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Ingredients in Low FODMAP Mexican Beef Chili
… and how to make it
Low FODMAP Beef Chili uses a base of Zucchini Bisque! The simple soup recipe is quick to make, and makes the chili come together extra fast.
You can make the bisque ahead of time, another day, or in the morning the same day, if you wish — to expedite the final steps of dinner prep, or make it all at once.
The ingredients in Low FODMAP Beef Chili are:
- 1 recipe Zucchini Ginger Bisque Soup — This is a super fast 5 ingredient soup recipe that’s the base of the chili. Once you make it, just add the final ingredients:
- ground beef
- stewed tomatoes
- greens of green onions
- red kidney beans — optional, or other Low FODMAP bean (see just below) ~ This recipe doesn’t use too many beans, so it is absolutely Keto to include them (if that’s you). The high fiber in beans can make them a great addition to a low carb diet. Okay, to omit, too.
- spices — The Low FODMAP Mexican chili spices used in this recipe are: garlic-free chili powder (a recipe I share in the Notes section), cumin and oregano.
Low FODMAP beans
Traditionally, kidney beans are oftentimes used in chili. And happily, in small amounts, kidney beans are Low FODMAP, especially if they’re sprouted.
Other Low FODMAP beans you might use are: canned butter beans or canned garbanzo beans. Yes, canning reduces the hard to digest compounds in beans.
If you’re looking for a canned cooked bean that digests better than some, I really love Eden brand. We have a couple local markets that sell them, and I find they really do digest better. Eden soaks their beans and cooks them with digestibility in mind.
Then, the pressure canning helps additionally.
Low FODMAP Mexican Beef Chili (Keto, Gluten-free)
- large low pot or very big deep sauté pan
- 1 recipe Zucchini-Ginger Bisque Soup
- 1 pound ground beef
- 1 can stewed tomatoes fire-roasted, if available
- 1 bunch green onions' greens, chopped
- ½ cup kidney beans sprouted, optional, or other Low FODMAP beans: canned butter beans or garbanzo beans
- 1 Tablespoon garlic-free Chili Powder (See recipe below in Notes)
- 1 Tablespoon avocado oil
- 2 teaspoons cumin
- 2 teaspoons dried oregano
- 1-¼ teaspoons sea salt or Potassium Salt
- Make Zucchini-Ginger Bisque Soup. When you make it, reduce the overall amount of ginger to 2 Tablespoons.
- Heat large low pot or deep sauté pan over medium-high heat. Add oil and green onions. Sauté 5 minutes. Reduce heat to medium. Add ground beef and salt. Cook, breaking up meat into smaller pieces, until all pink is gone, about 8 to 10 minutes. Add spices, and stir again until fragrant, about 2 minutes.
- Add tomatoes and kidney beans. Stir in and cook about 5 minutes.
- Add Zucchini-Ginger Bisque Soup.
- Stir in. Simmer and stir, reducing heat to low so it simmers slowly, for 10 minutes.
- Taste for salt; stir in a little if needed, and serve. Optionally, top with greens of green onions, fresh cilantro, and/or grated Low FODMAP cheese.
Low FODMAP Garlic-free Chili Powder RecipeIngredients:
- 3 teaspoons ground Ancho Chile Pepper
- 2 teaspoons Cumin
- 1 teaspoon Paprika
- 1 teaspoon Gluten Free Asafoetida Powder (replaces the onion and garlic flavor)
- ¾ teaspoon Cayenne Pepper
- Stir together all the ingredients.
- Store in airtight container in dark cupboard or drawer.