onion free

Warm up with a bowl of hearty and flavorful Low FODMAP Turkey Chili. It's filled with protein-packed turkey, low FODMAP amounts of lentils and sweet potatoes, warming spices, and a touch of cinnamon. 

Low FODMAP Turkey Chili with Sweet Potato and Lentils

olive oil

leek leaves (dark green parts only)

turkey (I use 93% lean)

tomato paste

broth

medium tomatoes, core removed and chopped (about 2 cups)

low FODMAP taco seasoning

cinnamon

lentils,

Salt and pepper

Heat a Dutch oven or soup pot (with cover) over medium to medium-high heat. Once hot, add olive oil and leek leaves. Saute leek leaves until bright green, fragrant, and soft.

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.

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, reduce heat to medium-low, and simmer for 12-15 minutes or until sweet potatoes are tender.

Stir in drained and rinsed lentils and continue cooking until soup is heated throughout. Season with salt and pepper.

Stove-Top Instructions

Heat a medium skillet over medium to medium-high heat. Once hot, add olive oil and leek leaves. Saute leek leaves until bright green, fragrant, and soft.

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. This helps to bring out the flavors of the tomato paste. Transfer the turkey mixture to the slow cooker.

Add the low FODMAP chicken broth, sweet potatoes, chopped tomatoes, low FODMAP taco seasoning, and ground cinnamon to the turkey mixture in the slow cooker and stir to mix.

Cook on low for about 4 hours, or until the sweet potatoes are tender.

Stir in drained and rinsed canned lentils. Continue cooking for 10 minutes or until the lentils are hot. Season with salt and pepper

Slow Cooker Instructions

Absolutely delicious! A chili you'll enjoy without the stomach pain!

Lost my intestines almost 4 years ago. Recipes like this make this life transition not just barrable bit exciting and enjoyable.
Thanks so much!

Have you tried it in the slow cooker yet? I really want to make this in the slow cooker.

This turned out great!  I actually made your taco seasoning recipe and used it as I did not have Fody's.  I also didn't have leeks and just used the green onion tops instead.  I have made several of your recipes, and they all have been a life saver.  When my dr. had me start Fodmap on Tuesday, I was at a loss.  I always cook with garlic and onion.  However, your website has helped me so much.  My husband has loved everything.   I just hope I feel better doing this Fodmap thing.

Absolutely delicious. I was very surprised at the cinnamon!

Tasty and hearty but not overly spicy, this recipe was just right for me!  I used way too many lentils (14 oz. dried in a bag) the first time, but I made the recipe again without the lentils and combined both batches to better distribute them, also adding extra chicken broth, diced tomatoes in juice, and Fody salsa for more liquid.

Fantastic recipe! When I make this we eat it for a couple of nights (there are just two of us) and freeze left overs so we always have a good meal available.

Cozy up to a bowl of this comforting Low FODMAP Chicken Noodle Soup. This easy recipe uses just 8 ingredients and is ready in about 30 minutes.

Low FODMAP Chicken Noodle Soup

carrots,

low FODMAP chicken broth (see note)

fresh thyme (or ½ teaspoon dried thyme)

brown rice pasta (I use elbow macaroni

chicken

lemon juice (about 1 lemon)

Heat oil in a Dutch oven (or soup pot with lid) over medium to medium-high heat. Once hot, add carrots and celery. Saute for 5 minutes, stirring occasionally.

Stir in chicken broth, thyme, and pasta. Cover and bring to a boil. Then reduce heat and simmer for 10 minutes or until pasta is cooked. Cooking time will vary depending on the pasta used. 

Add in chicken and lemon juice, cooking until warm. Season with salt and pepper. The amount of salt needed will vary greatly depending on the broth used, as well as your taste and nutritional preferences. 

Serve soup warm topped with optional parsley.

My family loved it. I have made it a few times. I got carried away w the lime once and I wont do that again. I liked it bc it tasted more Thai but my son was like noooooo. But the recipe as is is very good! I'm making it right now too. Thank you!

love this soup, I found this recipe very straightforard which is a pleasant change. I make my own chicken stock /broth as I couldnt source a low fodmap one. I can only find vermicelli rice noodles and they are fine. Thanks for this great recipe, I am struggling with IBS and find it difficult to find easy and tasty recipes.

Such a delicious &amp; easy recipe! Thank you.

This homemade low FODMAP stock powder is the simplest and most affordable way to substitute vegetable stock cubes in your low FODMAP recipes.

Homemade Low FODMAP Stock Powder

bay leaves

fennel seeds

Tbsp pink Himalayan salt (Sub regular sea salt if preferred)

sage

thyme

tsp asafoetida (Ensure gluten-free if required)

tsp smoked paprika

tsp turmeric

tsp black pepper

yeast

salt

light brown sugar (Optional, according to taste)

In a spice grinder or a pestle and mortar grind together 2 dried bay leaves, 1 tsp ground fennel seeds, and 1 Tbsp pink Himalayan salt. Remove any woody parts of the bay leaf stalks that do not break down. Grind these three ingredients first to allow the salt to help break down the tougher bay leaves and fennel seeds before adding the rest of the powdered ingredients. Continue until you’ve created as fine a powder as possible.

Add the remaining dried ingredients (except the optional sugar) and grind to a fine powder. If grinding by hand this can take several minutes so be patient and rest in between if needed.

Test and adjust quantities according to taste. I felt mine needed a little sweetness to balance the salt so I added 1 tsp light brown sugar and continued to grind until powdered.

Store at ambient temperature out of direct sunlight in a small sealable jar for up to 6 months.

So much tastier and less salty than shop bought low fodmap stock. Thank you.

Michelle, thanks for this recipe. It’s a lifesaver! I use veggie stock all the time and I haven’t seen any low-fodmap stock or bouillon in stores near me. I’ve used this to sauté veggies, added to boil water for cassava orzo, and made gravy with it. The gravy was really tasty, much better than I was expecting. We just started the elimination phase a week and a half ago, so recipes/sites like yours are incredibly helpful in figuring all this stuff out.

https://www.youtube.com/watch?v=nr2SKaPynzg

Low FODMAP stock can be expensive and tricky to find. These 3 ways have got you covered with stock powder, liquid stock and frozen bouillon.
You can find the written recipe for the homemade alternative to stock cubes on the blog:
https://www.theirritablevegan.com/homemade-low-fodmap-stock

00:00 Stock powder
02:03 Frozen bouillon cubes
05:20 Liquid stock

Try experimenting with quantities and a variety of flavours to create stock for every dish. Without a recipe in the traditional sense, I hope this video encourages you to see the potential in your veg trimmings. #lovefoodhatewaste

Basic Homemade Veg Stock
Good for most things including soups and stews.
Celery tops and small inner leaves according to tolerance
Carrot tops and peelings
Garlic and onion tops and peels if tolerated
Leek green tops
Spring/green onion tops
Potato peels (Can be a bit starchy and cause the stock to cloud if used in large quantities.)
Parsnip tops (Small quantities)
Cauliflower stem and smaller outer leaves (If tolerated. Less is more so go easy or omit if you need a more delicate stock)
Green bean tops
Bay leaves

Chinese Style stock
Good for noodle soups and curries.
Any of the basic stock ingredients but also try variations of the following:
Cabbage stem (Small amounts only. Too pungent for some tastes.)
Broccoli stem (As cauliflower)
Pea pods (Small quantities)
Ginger peelings
Lemongrass stem and tough outer leaf
Fennel stem
Coriander stalks (Tiny quantities)
Used green tea bag (Single used bag added within the last half hour and removed first before straining)

Mediterranean Style Stock
Good for risotto, tomato-based dishes and stews.
Any of the ingredients for a basic stock including variations of the following:
Vine tomato stalks and tops
Woody asparagus tips (Small amounts if tolerated)
Courgette tops
Herb stalks such as basil, thyme and parsley (Less is more when it comes to herbs)
Dregs of leftover wine

Of course, if FODMAPs are not an issue for you then onion, shallot and garlic tops and skins can also be added. Let me know if you add any other kitchen scraps to your stock in the comments below.

Too much like hard work? Buy onion and garlic free stock cubes (35g): https://fodmarket.co.uk/products/massel-7s-chicken-stock-cube-35g?_pos=6&_sid=3e7b16d47&_ss=r?aff=16 

Keep coming back for more chats about a vegan, low FODMAP lifestyle and some delicious, nutritious recipes.

Thanks for watching
See you soon.
Michelle
xoxo

Want to show your support? You can buy me a coffee here:  http://ko-fi.com/theirritablevegan (Decaf, oat milk, IBS friendly of course. )
***
Recommended resources:
The Monash low FODMAP app is the most comprehensive database of low FODMAP foods available. Monash University are the pioneers of the low FODMAP diet and regularly update the app to reflect their ongoing research.

The Monash University FODMAP app
https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/
***
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Fodmarket ships FODMAP friendly food and goodies throughout the mainland UK and Europe.
***
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The Vegan Kind Supermarket is a dedicated online vegan supermarket shipping non-chilled goods worldwide.
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Enquiries and questions
theirritablevegan@gmail.com
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Disclaimer
All views expressed are my own. All values are correct as of the time of publishing. This channel is presented for entertainment purposes and does not constitute professional advice or prescriptive nutritional information. Please consult a registered professional before making any changes to your diet or exercise regime.

The low FODMAP diet should only be undertaken under the supervision of a registered dietitian. The elimination phase of the low FODMAP diet is extremely restrictive and should only be implemented for a limited period of time as part of a monitored treatment programme for medically diagnosed gut conditions. Due to the restrictive nature of the diet, it is not recommended for people with a history of disordered eating. Please talk to a professional if you have any concerns regarding the suitability of the low FODMAP diet for your individual circumstances.

Some links contained in the description are affiliate links. This means I receive a small financial commission at no extra expense to you. This helps support the work I do here and is received with gratitude. Thank You
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