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Turkey Chili with Okra

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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, which is just chili flakes. Many common chili powders like McCormick’s contain garlic powder.

Muir Glen Organic Crushed Tomato with Basil, 28-Ounce Cans (Pack of 12) (I buy it by the case)

Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle)

Rani Asafetida (Hing) Ground 3.75 oz.

Turkey Chili with Okra

Created by on March 27, 2016

Low FODMAP Turkey Chili with Okra

  • Prep Time:8m
  • Cook Time:50m
  • Total Time:1h

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

  1. Saute scallions, jalepeno and chives in the olive oil in a large stock pot
  2. Add ground turkey, add salt and black pepper. Cook until it loses its red (do not brown).
  3. Add cumin, oregano, paprika, oregano, clove and Korean Chili Powder.
  4. Add crushed tomatoes and water.
  5. Add bay leaf and cinnamon stick. Lower heat and partially cover pot. Cook for 45-60 minutes (60 min is better :-p)
  6. 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).
  7. Add frozen okra and cook for 8-10 minutes.
  8. Close cover and turn off stove.