Fodmap Friendly Chilli

Shop Ingredients
Serves 6-8


3 tbsp vegetable oil
1 bunch spring onion greens, chopped
2 medium carrots grated
1 bunch coriander (leaves and stems) leaves left whole, stems washed and chopped
1 tbsp cumin powder
1 tbsp smoked paprika
1 tbsp light brown sugar
2 tsp unsweetened cocoa powder see notes
1 Jalapeno fresh or pickled, chopped – add more if you like heat
3 tbsp tomato paste
450-500 g firm tofu torn into small chunks
1 x 400g can of tinned black beans drained *
1 x 400g tin plain tinned tomatoes
2-3 tbsp Tamari
1-1.5 cups water


How do you like eating chilli? With rice? On nachos? In tacos? Or burritos? On a baked spud? This one-pot wonder is full of satisfying possibilities. Whip up some guac, quick pickles and add a dollop of sour cream – you’ll be well fed all week! Thanks to Georgia McDermott, a local food wiz who is forever inspiring us with her food intolerance friendly recipes

Fodmap Friendly Chilli

Preheat the oil in a large pan over a medium heat. Once hot, add the spring onion greens, carrot and coriander stems, if you’re using them. Cook until softened and fragrant, about 2-3 minutes. Add a splash of water if it ever starts to stick.

Mix the spices and cocoa together in a small bowl. Add the spices, tomato paste and chopped jalapeno to the pan, stir to completely combine and allow to cook for a few mins until they become fragrant and the tomato paste is brick red. 

Once the spices are fragrant, add the finely crumbled firm tofu. Coat the tofu in the paste – it adds colour to the tofu to make the mince look legit. Once the tofu is coated, add the black beans, tinned tomato and tamari and stir really well to combine.

Add the water according to your preferred consistency for chilli. Keep in mind that the starch in the beans will thicken it considerably, particularly once cooled. Cook for anywhere between 10-40 mins or until the chilli is the consistency of your liking.

Serve with rice, as nachos, with salad, or, if you have really bulked it up with extra vegetables, on its own. We topped ours with guac, chopped tomatoes, extra pickled jalapeños, coriander, sour cream and a sprinkling of sweet paprika. 

FODMAP friendly chilli

Hints and Tips

*some people with fructose intolerance cannot eat black beans. If you’re cooking for a guest, it’s best to run the ingredients  passed them and make adaptions where necessary.


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  1. I am fructose intolerant and i believe that I cannot eat black beans. I would rather use broad beans instead. Regards Rita

    1. Ah thanks Rita, that’s a great tip. We’ll edit this recipe to suggest people adapt it on a case-by-case basis 🙂

    1. Oo, sorry for the late reply on this one, coriander leaves garnished on top! Hope you enjoyed 🙂