Low FODMAP Turkey Chili

Low FODMAP Turkey Chili - Food & Nutrition Magazine - Stone Soup
Photo by Emily Schwartz

Although delicious, traditional chili recipes are not usually very FODMAP-friendly. So, I thought I’d share a low FODMAPified version of a sweet potato chili that I’ve been making for years and absolutely love!

This low FODMAP turkey chili uses low FODMAP amounts of lentils and sweet potatoes to help reduce the overall FODMAP content while adding bulk that beans typically add to traditional chili. For a fun fall twist, this recipe also calls for ground cinnamon which pairs nicely with the sweet potato.

Low FODMAP Turkey Chili with Sweet Potato & Lentils

Serves 6

Ingredients

  • 2 tablespoons garlic-infused olive oil
  • ½ cup chopped leek leaves (dark green parts only)
  • 1 pound lean ground turkey
  • 2 tablespoons tomato paste
  • 2 cups low FODMAP chicken broth
  • 2 cups (up to 300 grams) peeled and diced sweet potato (about 2 medium sweet potatoes)
  • 2 medium tomatoes, core removed and chopped (about 2 cups)
  • 2 tablespoons low FODMAP taco seasoning
  • 1 teaspoon ground cinnamon
  • 1 (15-ounce) can lentils, drained and rinsed
  • Salt and pepper, to taste
  • Optional Garnishes: Sliced green onion tops (green parts only), shredded cheddar cheese (or other low FODMAP cheese), crushed corn tortilla chips

Instructions

  1. Heat a Dutch oven (with cover) over medium to medium-high heat. Once hot, add olive oil and leek leaves. Sauté leek leaves until bright green, fragrant, and soft.
  2. Add ground turkey and cook, breaking into crumbles, until almost completely browned. Once the turkey is almost cooked, stir in the tomato paste and cook about 1 minute more.
  3. Add the low FODMAP chicken broth, sweet potatoes, chopped tomatoes, low FODMAP taco seasoning and ground cinnamon to the turkey mixture and stir to mix. Adjust heat to high and bring soup to a boil. Cover and reduce heat to medium-low, and simmer for 12-15 minutes or until sweet potatoes are tender.
  4. Stir in drained and rinsed lentils and continue cooking until soup is heated throughout.
  5. Season with salt and pepper, to taste.
  6. Serve warm with optional garnishes.

Storage: Refrigerate in an airtight container for up to 3-4 days. Freeze for up to 3 months.

A Few FODMAP Notes on Ingredients

  • Leek Leaves: Leek leaves, or the dark green tops of the leeks, are one of my favorite ways to add onion texture and flavor to cooked dishes. They are low FODMAP in servings of up to ⅔ cup or 54 grams.
  • Sweet Potatoes: Sweet potatoes have been tested for FODMAPs by Monash University. The low-FODMAP serving size for sweet potatoes is a ½ cup or 75 grams. Larger servings of sweet potato do contain the FODMAP mannitol and should be limited until you’ve determined your tolerance level.
  • Lentils: Lentils can be low FODMAP, too! Monash University has tested both canned lentils and cooked-from-dry lentils, and both can be included on the low FODMAP diet in specific serving sizes. Canned lentils have less FODMAPs than lentils that are cooked from dry. Why? FODMAPs are water-soluble meaning they “dissolve” into water. So, more FODMAPs have the opportunity to leach out of the lentils during the canning process and in storage. It is recommended to drain and rinse the canned lentils before using to remove any FODMAPs that have leached out over time.
  • Fresh Common Tomatoes: I chose to use fresh common tomatoes in this recipe because they are considered a FODMAP-free food. Plain canned tomatoes could likely be used in this recipe. However, I have not tried it. If canned tomatoes are used, the serving size of the chili would likely need to be decreased because there is a FODMAP limit on canned tomato products.
Emily Schwartz on FacebookEmily Schwartz on InstagramEmily Schwartz on PinterestEmily Schwartz on Twitter
Emily Schwartz
Emily Schwartz, MS, RDN, LD, CD, RYT-200 is a dietitian, recipe developer, food photographer, and yoga teacher based in La Crosse, Wisconsin. She is the creator of FunWithoutFODMAPs.com, a website dedicated to sharing easy low FODMAP recipes, food photography, and helpful nutrition tips for the management of IBS.