Healthy Chili Con Carne - Low FODMAP

This is a great addition to your weekly meal prep. It’s easy, affordable, tasty, nutritious and can be served in countless different ways. It is the perfect meal to dish the rice and mince mixture up and freeze, then take out the freezer to enjoy with your favourite salad veggies for an easy and tasty lunch.

I have also made this recipe low FODMAP per serve, so is suitable for those who are following a low FODMAP diet.

What you need (serves ~8):

olive oil (can use garlic infused for extra flavour)

500g beef mince

1 cup dried brown lentils, soaked overnight then rinsed and drained (or 2 tins, rinsed and drained, or you can use 1 tin lentils and 1 tin chickpeas)*

2 tins diced tomatoes

2 large carrots, grated

2 zucchini, grated

1 red capsicum, diced

2 teaspoons cumin powder

2 teaspoons smoked paprika

salt and pepper to taste

1 cup white rice**

1 cup brown rice**

1 cup quinoa**

Salad ingredients, to serve eg. cucumber, red capsicum, lettuce

grated cheese

*Lentils are low FODMAP at 1/2 cup per serve, and chickpeas are low FODMAP at 1/4 cup per serve.

**Feel free to use all the same variety if you like, but the three mixed together make a nice combination.

What you do:

  1. Heat a large saucepan on med-high heat with olive oil. Add beef mince and brown, then add the veggies, lentils, tin tomatoes and spices.

  2. Bring to boil then turn the heat to low-medium and cover. Let the mixture continue to cook for 20 - 30 minutes.

  3. While this is happening, measure the rice/quinoa into a medium saucepan and rinse. Add 6 cups of water to the rice/quinoa and heat over medium/high heat. When boiling turn down to very low and cover. Cook for a further 20 minutes or until the grains are cooked to a desired consistency.

  4. Make a salad with lettuce, red capsicum, cucumber etc.

  5. Serve a scoop of rice with the chili con carne mixture and a side of salad veggies (can dress with olive oil/vinegar if desired).

  6. Portion the leftovers for the fridge/freezer for lunches/dinners later in the week.


Chili con carne salad bowl

Chili con carne salad bowl

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