Low FODMAP Tempeh Lentil Chili with Butternut Squash
I have been making an All-Beef Chili for years – and I love our low FODMAP version – but I knew it was time to bring a vegan version to all of you as well. This Low FODMAP Tempeh Lentil Chili with Butternut Squash also happens to be vegan.
Tempeh Lovers – and Haters – Unite!
I tentatively served this chili to my son Forrester and my husband Damon – who both dislike tempeh. Actually, in Forrester’s case, that is an understatement.
I think he said something approximating “of all the foods in the world I dislike tempeh the most”.
I placed the dishes on the table. We all sat down. I watched the two of them. Silence and then…(drum roll)…they liked it!
In fact they both said it as very good! I attribute this to the fact that the sweetness of the butternut squash balances out the slight bitterness inherent in tempeh, and also that it is generously spiced.
But Tempeh Is Not For Everyone!
Robin on the other hand wasn’t convinced. So you will have to try for yourself. She says it’s the mold thing (tempeh is indeed inoculated with a mold).
I pointed out to her that she loves blue cheese and that has mold…she says, it’s just different! We had to just leave this one be. No tempeh chili for her. More for you and me!
(PS: I read this paragraph to her and she admitted that she had actually liked the taste of this chili, but that she still has a psychological thing about tempeh mold in particular). You decide.
Lentils Can Be Low FODMAP
Lentils are low FODMAP in portions of 46 g. Monash has stated that this equals ½ cup, but in our tests, we have come up with a different, far smaller volume. Our ¼ cup equals 41 g. Monash has indicated that we should go by their weights, and those are reflected here.
Also, please note that the weight of the lentils as they come out the can is vastly greater than the weight once drained. Again, our recipe serving size recommendations are based on the drained weight, as are the entries in the Monash app.
For more on lentils, please read our Explore An Ingredient: Lentils.
Combined with the tempeh, this vegan chili is packed with protein!
BTW, this recipe is vegan as it is, but if you are so inclined and do eat cheese, this chili is very tasty topped with some shredded sharp cheddar cheese. (We also have a Turkey Chili for you, too).
And if you are going that route, check out our Biscuits and also our Pumpkin Cornbread, Cornbread, which make great accompaniments.
Low FODMAP Tempeh Lentil Chili with Butternut Squash
Not all chili needs meat! This Low FODMAP Tempeh Lentil Chili with Butternut Squash is packed with protein and is super hearty and filling - and low FODMAP, of course.
Low FODMAP Serving Size Info: Makes 4 quarts (3.8 L); 16 servings (about 1 cup/240 ml each)
Ingredients:
- 2 pounds (910 g) tempeh
- 3 medium carrots trimmed, scrubbed and cut into chunks
- 3 tablespoons Garlic-Infused Oil, made with vegetable oil or purchased equivalent
- 3/4 cup (48 g) finely chopped scallions, green parts only
- 1/2 cup (36 g) finely chopped leeks, green parts only
- 1 tablespoon plus 2 teaspoons ground cumin
- 2 teaspoons kosher salt
- 1 teaspoon ground chipotle powder
- 1/2 teaspoon cayenne pepper
- 1 1/2 teaspoons paprika
- 1 1/2 teaspoons smoked paprika
- 1/2 teaspoon dried oregano
- 1/2 teaspoon freshly ground black pepper
- 3 cups (720 ml) water
- 2, 28 ounce (793 ) each cans crushed tomatoes; make sure they do not contain any onion or garlic
- 1, 15 ounce (425 g) can lentils, drained, rinsed and drained again
- 1 pound (455 g) peeled butternut squash, diced
- 1/4 cup (35 g) fine ground yellow cornmeal
Preparation:
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Fit a food processor with a metal blade. Add the tempeh in batches and pulse on and off until coarsely ground. Scrape into a bowl and set aside; repeat until all the tempeh is ground, setting aside as you finish each batch. Now chop the carrots very finely, pulsing on and off until very finely ground, to a similar texture; set aside. (I use the food processor to chop the leeks and scallions, too, since I have it out).
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Heat the oil in a large, heavy Dutch oven (such as a 6 quart) over medium heat and add carrots, leeks and scallions. Sauté for about 3 to 5 minutes, stirring often, or until softened, but not browned. Stir in the ground tempeh, coating with the oil and leek/scallion mixture and cook for several minutes, stirring often.
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Stir the cumin, salt, chipotle, cayenne, paprika, smoked paprika, oregano and pepper into the tempeh mixture. Now stir in the water, crushed tomatoes, drained lentils and butternut squash. Cover, adjust heat to a low simmer and cook for about 1 hour to 1 hour and 15 minutes, stirring occasionally making sure it does not burn on the bottom, adding additional water if necessary. The squash should be tender and there should be some liquid, but it should not be soupy. Simmer a bit more if needed. Taste chili, adjust salt and pepper if desired and add cayenne if you want more heat.
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Place cornmeal in a small bowl. Use a ladle to remove some cooking liquid and add it to the cornmeal, stirring to make a paste. Add this to the chili and stir in to distribute. Simmer covered for 10 more minutes to thicken chili. Chili is ready to serve, but we think it is even better on days 2 or 3. Cool to room temperature and either refrigerate in airtight containers for up to a week or freeze up to a month. (Defrost in refrigerator overnight). Reheat on stovetop over low heat.
Notes:
Tips
- Cornmeal comes in many different textures from powdery corn flour, to fine cornmeal, to extra course polenta. You need a finely ground cornmeal for this dish.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
I’m confused. This vegan recipe refers to meat many times, and also refers to an onion that’s not on the ingredients list. Can you clarify? It looks like there was a mixup. I would love to make this tomorrow night. Thanks!
Dee, Oh My! That was a cut and pasting disaster LOL! Thank you for catching. All fixed now.
Do you need to roast the pumpkin beforehand? Part of the recipe looks like a copy/paste from the meat version (which also looks good)
Hi Ben, the recipe is correct. The raw, cubed squash will simmer until tender. Just like you might boil it in water when creating a butternut squash purée. In this case the squash simmers in the water and tomatoes and spices until tender.
Could I use tomato sauce instead of chopped?
You could, in theory. Here are the things to look out for:
1. Make sure tomato sauce contains no onion or garlic. Many do which is often a surprise!
2. You have to calculate the FODMAP load between the type of tomato product called for and the one you are using. All are represented in the Monash app. Look at weights.
3. Most likely the volume of the finished chili will be smaller, as the sauce is less bulky than crushed canned tomatoes. Calculate your new serving sizes based on the ingredients you have actually used.
This is delicious! I used sweet potatoes instead if butternut, and I totally forgot to add the cornmeal, but it’s still really tasty. A sprinkle of shredded cheddar and avocado to garnish is even better!
Sounds yummy! Always remember that when making substitutions that you have to recalculate FODMAPs. In this case your sub was OK from a FODMAP stacking perspective, but that is often not the case. Love the garnishes.
I don’t understand the mold aversion at all. As you point out mold is commonly used to make cheese — not just blue cheese (or roquefort or gorgonzola) but also mold covers camembert and brie. And mold is just a type of fungus, as is yeast. Does she also have an aversion to bread or wine (made with yeast)? Does she refuse mushrooms?
Or it just irrationality at work?
I personally like tempeh a lot, and I highly recommend homemade tempeh. see https://leisureguy.medium.com/foolproof-tempeh-lessons-from-experience-66e9083a3b18
I think it can be very cultural, but I agree with you!