Chili Mac
Serves: 6 • Total Time: 35 minutes • FODMAP rating: medium to high
Comforting, flavorful, and filling! Made with common pantry ingredients. Gluten-free, dairy-free, vegan and delicious!
Ingredients
1 (8 oz) box of elbow macaroni, try mixing in whole grain or legume-based
1 onion, chopped
1 red bell pepper, chopped
3 cloves garlic, minced or ½ teaspoon garlic powder
3 tablespoons flour of choice
1 cup full-fat coconut milk from a can, shake before opening
1 (14 oz) can diced tomatoes, optional to blend
1 can of beans, any variety
2 cups lentils, cooked
½ cup nutritional yeast
1½ tablespoons chili powder
2 teaspoons smoked paprika
1 tablespoon cumin
3 tablespoons ketchup or hot sauce*
¾ teaspoon salt
¼ teaspoon pepper
3 cups fresh spinach, optional
Instructions
Cooking beans: If you don't have cooked or canned lentils, start by boiling 1 cup dry lentils in 2 cups water, and let it simmer on low to medium heat (not boiling) for 15 minutes or until tender. They should be done by the time you need to add them at the end.
Boil pasta according to package directions.
In a large skillet or pot, sauté onion and bell pepper in a splash of water until soft, about 10 minutes.
Add garlic and flour. Cook for one minute.
Add all remaining ingredients and cook for about 5 minutes on medium heat, until bubbly.
Add cooked pasta and spinach (if using) and heat until spinach is completely wilted.
Add more hot sauce or salt to taste
*Don’t forget to preload on vegetables before you eat.
*Hot sauce needs to have vinegar in the ingredient to give the recipe its cheesy flavor
*FODMAP Swaps: Check introduction for alternatives to garlic and onion if there is a sensitivity to those foods; choose another color besides red for the bell pepper; rinse beans well to cut out FODMAP content in the liquid; start with red lentils then green lentils if sensitive to FODMAPs; canned chickpeas/garbanzo beans and black beans are also the lower FODMAP containing beans and keep bean serving portions to under ½ cup and increase as tolerated
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