Low-FODMAP vegetable chilli
Ingredients
- 1 tbsp olive oil
- 1 aubergine, cut into chunks
- 2 courgettes, cut into chunks
- 2 large red peppers, cut into chunks
- 1 fresh red or green chilli, finely chopped
- 2 tsp paprika
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp asafoetida
- 400g tin chopped tomatoes
- 1 tbsp tomato purée
- 1 tbsp cocoa powder
- 100²µ/3½´Ç³ú quinoa, rinsed thoroughly under cold running water
- 200g/7oz frozen or fresh edamame (young green soya beans)
- 1 bunch spring onions, green parts only, chopped
- large handful fresh parsley, chopped
Method
Heat the oil in a large pan over a medium heat, add the aubergine, courgettes and peppers and fry gently for 7–8 minutes, stirring occasionally, until beginning to soften.
Add the chilli and spices and cook for a couple of minutes. Add the tomatoes, tomato purée and cocoa powder, stir well and bring to a simmer.
Add the quinoa and 400ml/14fl oz water and bring to the boil, then simmer for about 15 minutes, or until the quinoa has absorbed the water.
Stir in the edamame beans (if they are frozen they will defrost in the pan) and heat through for 5 minutes.
Sprinkle the spring onions and parsley over the top and gently stir through. Serve on its own or with a baked potato.
Recipe Tips
Mature and dried soy beans can be problematic on a low-FODMAP diet, but young green soya beans, aka edamame beans, are fine. They are often sold frozen, podded and ready to use.
Quinoa is a grain, so you could serve this by itself, or with a small portion of rice (30g instead of 50g dried weight).
A small amount of spice can often be tolerated, but omit the chilli if you know it to be a trigger food.
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