Chili was my staple comfort food before the FODMAP curse struck me, so I’ve come up with Low FODMAP Turkey Chili with Okra. Since we can’t use beans, I wanted to replace them with something you could sink your teeth in. After numerous experiments, I was delighted with the texture of chewing into the okra bits as well as the consistency it added to the base (Monash University’s recommended guideline is up to 6 okras per serving). If you can’t stand okra, you could skip it but I urge you to give it a go! You can also substitute the turkey with ground beef or lamb.
This is another dish on the spicier side. If you are a Fodmapper who is generally not bothered by spices, but simply intolerant of the high FODMAP ingredients which accompany them (like garlic and onion), this is probably worth a shot. Feel free to modify the chili powder and paprika to lessen the heat.
Here are my favorite brand of key ingredients:
Korean Red Chili Flakes, Gochugaru (1 Lb) By Tae-kyung
Muir Glen Organic Crushed Tomato with Basil, 28-Ounce Cans (Pack of 12)
Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle)
Rani Asafetida (Hing) Ground 3.75 oz
Turkey Chili with Okra
- Prep Time:8m
- Cook Time:50m
- Total Time:1h
- Serves: 6
- Category: Main Dishes
Ingredients
- 1 bunch of scallions (green part only)
- 1 bunch chives
- 1/2 jalapeño, seeds removed and chopped
- 2 pounds ground turkey
- 1 cinnamon stick
- 1 bay leaf
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1 teaspoon oregano
- 1/2 teaspoon clove
- 1 teaspoon black pepper
- 1 teaspoon sea salt
- 1 tablespoon Korean chili powder
- 1 box of frozen okra, sliced
- 1 can Muir Glen Organic Crushed Tomatoes with Basil (28 Oz)
- 2 cups water
- 3 medium sized zucchini
- 2 bell pepper
- 3 tablespoons garlic infused olive oil
Instructions
- Saute scallions, jalepeno and chives in the olive oil in a large stock pot
- Add ground turkey, add salt and black pepper. Cook until it loses its red (do not brown).
- Add cumin, oregano, paprika, oregano, clove and Korean Chili Powder.
- Add crushed tomatoes and water.
- Add bay leaf and cinnamon stick. Lower heat and partially cover pot. Cook for 45-60 minutes (60 min is better :-p)
- Slice zucchini (semi circles are good, 1/4 if large) and bell peppers to similar size. Add to pot and cook until zucchini is tender (about 20-25 minutes).
- Add frozen okra and cook for 8-10 minutes.
- Close cover and turn off stove.
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