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
Ingredients:
- 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
Preparation:
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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.
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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.
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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.
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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.
Notes:
Tips
- 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.