Low FODMAP Turkey Chili with Winter Squash & Beans
Are you a chili lover? We hope you have found our Vegan Tempeh Chili and our Low FODMAPAll-Beef Chili, but for a change of pace, this Low FODMAP Turkey Chili features a lighter protein as well as tender, rich winter squash as well as beans.
By the way, being a chili head you might enjoy our article that discusses Chili, Chile and Chillis from a FODMAP perspective.
Let’s Talk About Winter Squash
Monash University has tested a few couple different kinds of winter squash including butternut and kabocha (also called Japanese pumpkin).
It is very interesting and important to note that they have lab tested very differently. While kabocha has NO FODMAPs detected in lab testing, butternut has a rather small Green Light Low FODMAP serving size of ⅓ cup or 45 g.
It is easiest in our markets to find butternut squash and it even comes in a convenient pre-peeled and chunked form, which makes prep super quick and easy.
Kabocha has a thick skin and can be a challenge to skin and cut into chunks, but, since it contains no FODMAPs, it allows for more generous amounts to be included.
The recipe, as written, assumes you will use butternut squash, and the serving sizes are low FODMAP. If you want to use kabocha, feel free to add more! You might have to adjust the amount of liquid in the chili in order to cook the increased volume properly.
For a related story, read our Explore An Ingredient: Pumpkin.
Black Beans Have a Low FODMAP Serving Size
Are you surprised to see black beans in this dish? Check out our article called High FODMAP Foods With Low FODMAP Serving Sizes.
Basically, the low FODMAP diet is very serving size dependent. Black beans are low FODMAP in amounts of ¼ cup or 45 g if they are canned and then drained before measuring.
For a related story, check out our Explore An Ingredient: Lentils.
Black beans often come in a 15.5 oz can, the contents of which weigh 439 g. Drained the contents of the can weigh about 300 g, which is a significant difference.
Why am I pointing this out? Because if a recipe calls for a 15.5 ounce can of beans, but then asks you to drain them before using, then the amount you are ultimately ingesting is less than what you might initially think.
An entire 15.5 oz (439 g) can of black beans, drained and incorporated into our low FODMAP Turkey Chili will be low FODMAP if you stick with the serving sizes recommended.
Of course, the ultimate goal of the low FODMAP diet is to eat as broadly as possible and if you have determined your tolerances to GOS and fructans during a well structured Challenge Phase, then by all means add more. Always work within your own tolerances.
It is certainly easy enough to offer additional drained black beans for diners to add to their chili, if they so desire.
Low FODMAP Turkey Chili
If you are a chili lover, you won’t want to miss this one! And it even freezes well, too.
Check it out featured in our Mile High Chili Nachos!
Let’s Make Our Low FODMAP Turkey Chili with Winter Squash & Beans!
Low FODMAP Turkey Chili with Winter Squash & Beans
Our Low FODMAP Turkey Chili with Winter Squash & Beans might become a new Family favorite. Easy to make and packed with flavor!
Low FODMAP Serving Size Info: Makes about 14 cups (3.3 L); serves about 8
- 3 tablespoons Garlic-Infused Oil, made with vegetable oil, or purchased equivalent, divided
- 2- pounds (910 g) ground turkey
- 3/4 cup (54 g) finely chopped leeks, green parts only
- 1/4 cup (16 g) finely chopped scallions, green parts only
- 1 green bell pepper, cored, finely chopped
- 1 red bell pepper, cored, finely chopped
- 1 tablespoons cumin
- 1 teaspoon paprika
- 1 teaspoon smoked paprika
- ¼ to ½ teaspoon chile powder, such as ground Serrano pepper or cayenne
- 1/2 teaspoon dried oregano
- 1/2 teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- 2 cups (480 ml) Low FODMAP Chicken Stock
- 2, 14.5 ounce (411 g each) cans diced tomatoes, drained well
- 1, 15 ounce (425 g) low FODMAP Tomato Sauce; make sure to choose a brand without onion or garlic
- 10 ½ ounces (300 g) peeled butternut squash, cut into large bite-sized chunks
- 7- ounces (200 g) drained, canned black beans
- 1/4 cup (38 g) fine ground yellow cornmeal
Heat 1 tablespoon of oil in a heavy bottomed large Dutch oven over low-medium heat and add the ground turkey, breaking it up with a spatula. Sauté until the turkey loses all of its pink color. Remove from pan and set aside.
Add remaining 2 tablespoons of oil to the same pot oven over low-medium heat and add the leeks and scallions and sauté for a minute or two until they begin to soften, then add the chopped peppers and sauté until crisp-tender. Stir in the spices, salt and pepper, using smaller amount of hot chile. Sauté for about 15 seconds, then add the reserved turkey.
Stir in the stock, well-drained tomatoes and the tomato sauce, then stir in the squash and beans until everything is mixed well. Cover, adjust heat and cook for about 20 to 30 minutes or until squash is tender. Taste and adjust seasoning as desired.
Place cornmeal in a small heatproof bowl and ladle in some of the liquid from the chili to the cornmeal, stirring to make a paste. Add this to the chili and stir in to distribute well. Simmer covered for 5 more minutes to thicken chili. Chili is ready to serve, but we think it is even better on days 2 or 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.
- The needed amount of liquid (stock) and thickener (cornmeal) might vary. Different batches, of squash in particular, might need more or less liquid to cook effectively and then also, at the end of cooking, the chili might need a little more or less thickening with cornmeal. Used your judgment.
- We love setting out toppings such as cheddar, Monterey jack, shredded lettuce, chopped scallions and lactose free sour cream. All of these are low FODMAP in particular portions. Make sure to use your Monash app to understand appropriate low FODMAP amounts and take care not to stack your FODMAPs.
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.
Tell Us What You Think
7 comments for “Low FODMAP Turkey Chili with Winter Squash & Beans”
I thought this was pretty good! I’ve never really cooked without onions or garlic before, so figuring out what to make for my daughter on low FODMAP has been a challenge. She is also trying not to lose weight so I subbed ground round for the turkey. I made a few other small changes based on our tastes and what we had, of course. (Blended the tomatoes, used less bell pepper + 1 jalapeno, no tomato sauce, added 1 tsp or so guajillo powder) We just added lactose to her diet this week, so I served it with cheese and sour cream on a bed of quinoa. So far no stomach pains and everyone was well fed. Thank you for posting this! I look forward to trying your other recipes as well.
Great substitutions you made! What a nice Mom you are – enjoy perusing for other recipes to try, and thank you for taking the time to write.
The first time I looked for a low fodmap chili recipe. It was excellent! My husband said it tasted fresh and hearty – a perfect combination! I paired it with some homemade gluten free cornbread. I made some slight alterations, I used 1 lb lean ground beef, and 1lb of lean turkey. I also used more leek and omitted the green onion and garlic oil. The leek provided such a wonderful flavor and none of the seasonings needed to be altered. Definitely making this again! Thanks for the great recipe!!
Fantastic! So glad we were able to help on your inaugural low FODMAP chili voyage:) Always so great to hear how the family enjoys our recipes.
This was excellent!!!! Yum. I used some of the last of my summer garden’s peppers and defrosted, frozen homegrown tomatoes.
Lucky you with the homegrown produce! Thank you for writing and enjoy your chili.
Forgot to note that I added some Gourmend Food’s garlic chive powder and chive powder. Both are wonderful, if pricey, low FODMAP products.