Following a vegan lifestyle while eating low-FODMAP can be a bit challenging (see my Low-FODMAP Tips for Vegans Blog), although it has certainly gotten easier over the past few years. With recent testing showing low levels of FODMAPs in firm tofu, canned lentils, canned chickpeas as well as tempeh, the options have improved dramatically.
Add in all the wonderful grains and vegetables that are safe to enjoy, and it gets even better. For example, quinoa is a ‘complete’ protein source, containing all the amino acids needed for optimal health.
That being said, I don’t give as much ‘recipe attention’ to my low-FODMAP vegan friends. So I thought I would create a low-FODMAP Vegan Slow-Cooker Chili recipe without meat, that will make everyone at the table drool.
FODMAP fact: Canning chickpeas and lentils results in the FODMAPs being leached into the liquid that you drain away. As a result, you can enjoy the canned legume without the same IBS issues that would result from boiling them yourself. However, when it comes to sweet corn, the canned variety is higher in FODMAPs than the cutting it from the cob. Use fresh corn kernels in this recipe instead of from a can.
A further FODMAP tip regarding lentils- the Monash app is not accurate in the ‘cup’ measures that it lists for dry and canned lentils (the ‘g’ weight measures are correct). Weigh your product in grams to ensure a safe serving.
You may also love my:
- Low-FODMAP Pad Thai Perfection, Vegan or Vegetarian
- Low-FODMAP Garlic Bread Rattatouille, Vegetarian
- Low-FODMAP Minestrone Soup, Vegan
- Low-FODMAP Slow-Cooker Eggplant Parmesan, Vegetarian
- Low-FODMAP Vegan Fried Rice
Or check out over 500 more low-FODMAP recipes on the blog! IBS-friendly
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP Slow-Cooker Meatless Chili with Quinoa; Gluten-free, Vegan
Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients, based on available FODMAP data at time of posting. However, due to the portions of chickpeas and lentils, if you do not tolerate GOS well, then adjust accordingly.
Serves: 8-10
Serving size: 1 cup
Prep time: 10 min
Cook time: 2H on high, 4H on low
Total time: 2 hours, 10 minutes
Equipment: 5 or 6 quart slow-cooker
Ingredients
- 1 & 1/3 cups uncooked quinoa (any type will do, I used white quinoa)
- This will yield about 4 cups cooked quinoa
- 1 cup cooked quinoa is one low-FODMAP serving
- 2 tablespoons garlic infused olive oil
- For tips on shopping for these oils, see my Low-FODMAP Recipe Swap blog
- Infused oils are perfect for added onion and garlic flavors without the FODMAPs!
- 15 ounce can chickpeas, rinsed and drained (this canned amount will yield about 246 g of chickpeas once drained)
- 1/4 cup or 42 g is one low-FODMAP serving
- Do not substitute fresh chickpeas/garbanzo beans (raw or cooked)
- 15 ounce can lentils, rinsed and drained (this canned amount will yield about 246 g of lentils once drained)
- 1/4 cup or 46 g is one low-FODMAP serving
- Do not substitute fresh lentils (raw or cooked)
- 6 tablespoons (1/2 can) tomato paste, no added onion or garlic
- 2 tbsp is one low-FODMAP serving
- 14 ounces diced tomatoes canned, no added onion or garlic
- 3/5 cup (about 4 ounces) is one low-FODMAP serving
- 2 tablespoons chopped fresh chives
- Can also use green scallion tips
- ½ cup (65 g) fresh, fresh frozen, or canned corn kernels
- For sweet corn, one low-FODMAP serving is 38g
- For canned, drained and rinsed corn, one low-FODMAP serving is 75g (recently updated in 2021)
- 4 cups vegetable broth/stock
- Ensure your stock does not contain onion or garlic, ‘natural flavors’ on ingredient lists often could mean it contains these additives
- The chili will take a lot of flavor from your stock choice, make sure you pick one that you enjoy!
- 2 tablespoons low-FODMAP certified Taco Seasoning
- Can also substitute 1.5 tablespoons ancho chili powder, 1/2 teaspoon cumin, 1/4 teaspoon oregano, 1/4 teaspoon salt
- Check labels to ensure your spices do not have added onion or garlic
- 1/2 teaspoon coriander
- 1/2 teaspoon ground black pepper
- Salt to taste
- Optional garnish: fresh parsley, cilantro, chopped chives
Directions
- Place all ingredients in slow-cooker and cook on medium-high for 2 hours or low for 4 hours
- Taste, and add extra water or vegetable broth, spices or salt to your preference of flavor and consistency (if you like a little sweetness, then you can add a tbsp of brown sugar)
- Garnish with your choice of toppings (non-vegans, try shredded Colby Jack cheese)
15 Responses
Good
This was good. I added 1/2 a diced red bell pepper, 1/2 a diced green bell pepper & 1/2 a diced jalapeno. Cheddar cheese also added to the flavor.
Great additions!
We are so pleased you enjoyed the recipe!!
Perfection!
This chili is so fantastic I can’t believe I can eat it. Thank you for making a vegan recipe taste this good!! Do you have any other vegan friendly Low-FODMAP suggestions?
Awesome Lainey!!
Thank you so much for sharing!
We have many vegan recipes for you to try- like our low-FODMAP Pad Thai and low-FODMAP Fried Rice. Check out our low-FODMAP Vegan Tips blog for other information.
We also have a cookbook coming out October 6, 2020! There is a whole chapter devoted to vegan/vegetarian recipes in the book that you may enjoy.
The Low-FODMAP IBS Solution Plan and Cookbook contains more than 100 low-FODMAP Recipes that can be easily prepared in 30 minutes or less! Check out our Products page for ways to order and get a BONUS FREE PDF with your purchase.
Have a wonderful day and stay in touch with us please!!
Yum!!
Wow this was super good!! I just received your vegetable soup base so this was its debut recipe. 🙂 I also added some red bell pepper, and an additional cup of broth toward the end. Fantastic flavor and texture! Thank you!
Jennifer,
Love this! Thanks for the comment and for trying our Happy Soup. We hope to hear from you again soon 🙂
Delicious!
Made this a few nights ago for a very skeptical bunch, but everyone was very pleasantly surprised! It was tasty, filling, and safe for my daughter who has IBS. I was impressed how easy the chili was to make, and am looking forward to trying more dishes from this site! Thank you so much!
Tami,
AMAZING! We are so pleased to hear this!!
Can we suggest taking a look at our COOKBOOK available in the US, Canada, UK and Australia? It may also be a great asset to you!!
THE LOW-FODMAP IBS SOLUTION PLAN & COOKBOOK will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! It also has a meal plan, grocery list and many more tips. Click here for details on the BEST low-FODMAP book available 🙂
Stay in touch!
Full disclosure, despite making a ton of recipes from this site (repeatedly), I put off trying this one because I was convinced my husband wouldn’t like it. But, in a desperate hunt for something I could throw into the slow cooker on a busy work day, I finally gave this a shot… and both of us were SO, SO surprised by how much we loved it! I especially loved it with a little bit of plain yogurt (aim for dairy free based on tolerances). My husband doesn’t eat red meat, so between my IBS woes and his avoidance of most meats, chili is usually out of the question. I was so excited to find that we not only loved this but that it was so easy to prep in a rush before heading out for work. I shouldn’t have doubted it 🙂
Forgot to leave stars
Following up because I somehow omitted my rating from my review – this, obviously, deserves ALL the stars!
Alyssa,
How LOVELY! We so appreciate your amazing review and the stars 🙂
You may want to try our Slow Cooker low-FODMAP Chicken Enchilada Quinoa as it is also not made with red meat and is delish!
Have a terrific day!!
Your recipes (including this one) are my family’s go-to for IBS friendly. So reliably delicious! Great variety. Thank you!
Quick question…I have noticed in some other recipes that canned corn is allowed (like slow cooker chicken enchilada). Wondering about the difference. Thank you!
Hi Phil,
Thank you! We love getting feedback like this, and if you could possibly add ‘star’ ratings it is even better for us to help others find our recipes 🙂
Your question is totally appropriate, and the challenge sometimes about this diet. FODMAP testing and data is often changing as the science evolves. Initially, the MONASH app reported canned corn as being high, but this has been revised in the past year. We did update the recipe to reflect this. Thank you for noticing! Have a great day.
Great to have chili again
This is a recipe to make delicious chili! It’s so nice to have chili and not worry about stomach upset! Thank you for this!
Steve,
Thank you SO much for this lovely comment! It made our day!!