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low FODMAP vegan tempeh chili with butternut squash on brown plate with rice

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)

Course: Dinner, lunch
Cuisine: American
Prep Time: 20 minutes
Cook Time: 1 hour 30 minutes
Total Time: 1 hour 50 minutes
Makes: 16 servings
Calories: 211 kcal
Author: Dédé Wilson

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:

  1. 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).

  2. 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.

  3. 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.

  4. 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.

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 Facts
Low FODMAP Tempeh Lentil Chili with Butternut Squash
Amount Per Serving
Calories 211 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g5%
Sodium 299mg12%
Potassium 249mg7%
Carbohydrates 23g8%
Fiber 1g4%
Sugar 1g1%
Protein 14g28%
Vitamin A 215IU4%
Calcium 68mg7%
Iron 1.9mg11%
* Percent Daily Values are based on a 2000 calorie diet.