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Low FODMAP Slow Cooked Vegetarian Chili & Spaghetti Squash

Updated: May 18

If you love chili with a deep and smoky taste, without meat, then you may want to give this recipe a try! Its super simple to make but takes a few hours to cook on a low heat. I make this chili in large batches, to freeze and eat later, so its well worth the effort!

I always eat chili with spaghetti squash- the ultimate healthy 'convenience food'. Spaghetti squash cooks in its own skin (no peeling required) in about 5 minutes in the microwave. It also freezes really well too, so you can store any surplus for another day!

Hing powder and green scallion tips take the place of onion. Hing comes from the resin of fennel plants and has a strong sulphur odor that fades to a pleasant flavour during cooking. A definite must to balance out the strong flavours in this chili.

I've added black beans to this chili. You could also use pinto beans, black beans or adzuki (up to 45g per serve per portion of squash). This recipe uses one can of beans and makes about 4-5 large servings of chili. If you are sensitive to GOS or fructans, I recommend using 1/2 can of beans.

If you decide to give this recipe a go, please share your thoughts, pictures and recipe tweaks. Good luck!


Notes before we get cooking!

FODMAP red, amber green rating reflects the total amount of Fructose (FTS), Lactose (L), Mannitol (M), Sorbitol (S), Galactooligosaccharide (GOS) and Oligos Fructans (FTA) in the TOTAL volume/weight of the ingredients used in the recipe.

This recipe makes approximately 4-5 servings of chili (1 serving pictured).

I'm a big fan of simple recipes that don't need fancy equipment. For this recipe it does help to have a heavy bottomed skillet and a microwave to steam the spaghetti squash. If you don't have a microwave, you can pierce the skin of the squash and pop it in the oven for about 20 minutes.



Step 1.

Heat a large heavy bottomed pan, add 2 tbsp of your chosen oil.

Step 2.

Add the hing powder, scallion tips and meat substitute (if using). Fry until brown 2-5 mins.

Step 3.

Add the tomato paste and fry for 1 min.

Step 4.

Stir in all the spices and cook until fragrant, about another 1 min.

Step 5.

Add the tomatoes, vinegar, maple syrup, soy sauce, vegetable stock, beans and cocoa powder and cook on a low heat for about 1.5 to 2 hrs, until the chili has thickened to your desired consistency. Stir in the Worcestershire sauce just before serving.

Step 6.

Just before serving pierce the squash and microwave on high for 5 mins. Slice in half and use a fork to scrape out the 'spaghetti' strands.

Step 7.

Serve and enjoy!!



I'm very passionate about the management of autoimmune conditions in a healthy way.

I speak with medical professionals, read journals, try and test new recipes to share with you and diligently undertake research online. That being said, as you know, each autoimmune disease, as well as any set of symptoms you may be experiencing are unique.

All information provided is in no way intended to be a substitute for professional medical advice. Always talk to your doctor or healthcare provider to ensure the appropriateness of any information in relation to your own situation.

And finally, please comment and share so we as a community better cope with our conditions by through growth and learning.

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