Low FODMAP Chili Recipe - Smokey Tempeh & Lentil

15 Min

55 Min

4 People

Low FODMAP Chili Ingredients

  • 2 tbsp Low FODMAP Shallot/Onion-Infused Olive Oil, divided
  • 1 block tempeh, crumbled
  • 2 tsp chili powder
  • ¼ tsp EACH cumin, parsley, smoked paprika, chili flakes
  • ½ cup red wine
  • ½ cup fennel, diced
  • 1 stalk celery, diced
  • 1 cup carrots, sliced thin
  • 1 yellow pepper, diced
  • 1 tbsp maple syrup
  • 2 jars Fody Low FODMAP Marinara Sauce
  • ½ tsp liquid smoke
  • 1 tsp gluten-free tamari
  • 1 cup lentils, drained and rinsed

Cooking Directions for Low FODMAP Chili

Heat a large metal pot on medium-high heat. Add 1 tbsp Fody Shallot Infused Olive Oil and crumbled tempeh. Allow the tempeh to stick to the bottom of the pot to brown, about 2 to 3 minutes. Add spices, salt and pepper. Cook 2 to 3 minutes more until browned, then add the wine to deglaze the pan. Remove tempeh, but keep the pan on medium heat.

Add 1 tbsp oil, fennel, celery, and carrot. Cook 5 minutes. Add peppers, cooked tempeh, Fody Marinara Sauce , maple syrup, liquid smoke, tamari, and lentils. Bring to a boil, partially cover and let simmer for 45 minutes.

Serve your Low FODMAP chili with homemade gluten-free corn bread, gluten-free toast, or other well tolerated bread.


The tempeh can be substituted for ground beef or chicken to add meat to the dish if you like!

About the Chef

Stephanie Clairmont

Stephanie Clairmont, MHSc, RD is a Digestive Health Dietitian, author and teacher. She was diagnosed with IBS in 2007 and after eliminating her own symptoms with the Low FODMAP diet, now supports others on this journey with the Beyond FODMAPs Insider’s Club.