What’s the trick to a flavorful low FODMAP chili? I’ve got all the tips for a fast, flavorful chili, and its made right in your Instant Pot.
Flavor without the FODMAPS
I started developing this recipe by looking at a vintage Chili Con Carne recipe in my 1953 Better Homes and Gardens Cookbook. I eliminated the ingredients that can be so problematic for those of us with FODMAP issues: beans and onions. But you don’t have to eliminate all beans. Canned, drained black beans at 1/4 cup per serving can be tolerated by most individuals according to the Monash Ap.*** I also find rinsing them helps. There’s no real equivalent substitute for onions, but I adding some low FODMAP vegetable broth. I used FODY brand soup base (Amazon Affiliate Link) to make mine. This is such a time saver and easily adds flavor. I also used lots of spices, and a little Worcestershire sauce.
Tips for Those Who Eat Unlimited Beans and Onions
If you don’t have issues with beans and onions, by all means add them to this mix. You can saute an onion with the ground beef and add more beans and a little more broth if you like a beanier beef to bean ratio.
Bell Peppers Add Color and Flavor
Another tip for this chili is to use bell pepper. During the winter, I use a frozen tri-color mix from Trader Joe’s. Green bell pepper is low-FODMAP at 1/2 cup according to Monash, but sorbitol increases with higher amounts, so you may need to watch your serving size on the green variety***
Low FODMAP Instant Pot Chili
Ingredients
- 2 tablespoons olive oil
- 2 lbs ground beef
- 28 oz canned diced tomatoes
- 15 oz canned black beans (drained and rinsed)
- 6 oz tomato paste
- 2 cups chopped bell peppers
- 2 cups low FODMAP vegetable broth
- 1 teaspoon paprika
- 2 tablespoons Worcestershire sauce
- 4 tablespoons chili powder
- 1 tablespoon cumin
- 1/2 teaspoon salt
- 1 teaspoon pepper
Instructions
- Set the Instant Pot to Saute mode. Add the olive oil.
- Brown the ground beef.
- Turn off the Instant Pot and add all the other ingredients. Stir.
- Place the lid on the Instant Pot and lock the lid. Turn the valve to "Sealing." Follow all safety precautions for your model.
- Turn the Instant Pot onto Manual (high pressure) and set the timer for 25 minutes. Different models may have different settings. Consult your manual.
- When cooking is completed, turn off. Follow instructions and all safety precautions for the quick release method. Make sure the float valve is all the way down before opening the lid.
- Serve. Garnish with cheese, sour cream, lime, and cilantro (consult the Monash Ap for appropriate serving sizes)
And Just Like that, Diner is Served
This Low FODMAP Instant Pot Chili was a real winner at my house. Even my husband (who would prefer to eat all the FODMAPs) thought this chili was super flavorful. We ate it with cinnamon rolls, a childhood tradition for my husband, who grew up in Minnesota. Who else eats cinnamon rolls with chili?
***Be sure to consult the Monash Ap for all the current Low FODMAP recommendations.
This post contains an Amazon Affiliate link, which means that I get a small percentage if you click the link and buy a product. See my About page for more information.
I was looking for a pot chili recipe for the whole family and I stumbled on this article. I read and followed the instructions carefully and I made it deliciously! Every member of my family is so happy! Thanks for this
Thanks so much for your comment! I’m so glad your family enjoyed it!
I love this chili! How many servings does it make, though??
Thanks for the question. I depends on how big you like you servings, but it makes about 5 generous servings that would be just shy of two cups each. If you like to portion meat out to 1/4 pound per person though, you could portion it into 8 small servings. Enjoy!