Healthy gluten-free blended bean chili with a low fodmap option
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Thick and Hearty Blended Bean Chili ~ Onion & Garlic Free

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Thick and Hearty Blended Bean Chili is exactly what I was craving after the holidays and 3 days of leftover ham…Sandwiches, omelets, pizza, and homemade egg McMuffins. You know what I’m talking about, it’s all good, but I have my limits.

My husband on the other hand was still very much all about the ham, so I made him one of his favorite soups, Hearty Ham and Blended Bean Soup. If you haven’t tried it, leftover ham is a win-win in this recipe.

Let’s talk about this new blended bean chili recipe.

You can use any ground meat in this chili, though I prefer turkey in mine:

  • Turkey
  • Chicken
  • Pork
  • Beef

If you follow a Low FODMAP diet and you are able to enjoy beans here and there I can safely say this recipe did not bother me at all since it is onion and garlic-free. I do suggest Low FODMAP followers enjoy this chili for one meal and freeze the rest for another time versus eating leftovers the next day. This is what I do to add variety to my diet. If the combination of beans in this recipe is too much, you can always sub with either of these options; garbanzo and black beans or garbanzo beans, black beans, and lentils.

I have had fantastic luck substituting these products in my recipes for onions and garlic:

               

 

Healthy gluten-free blended bean chili with a low fodmap option

 

To Make Thick and Hearty Blended Bean Chili You Will Need These Ingredients:

  • Dried beans ~ any blended combination. I used Heirloom Bean Blend that has beans, peas, and lentils.
  • Ground turkey, chicken, pork, or beef
  • Green onion tops ~ entire onion if not Low FODMAP
  • Green bell pepper
  • Red bell pepper
  • Canned tomatoes
  • Tomato sauce
  • Chili powder
  • Taco seasoning ~ I used Low FODMAP
  • Dried oregano
  • Cayenne pepper
  • Cumin
  • Low FODMAP garlic replacer ~ or regular garlic if not Low FODMAP
  • Low FODMAP onion replacer ~ omit if adding the entire green onion
  • Water
  • Optional cheese for garnish

Healthy and hearty blended bean chili with ground turkey

 

Soaking the dried beans isn’t required for this chili, but I always prefer to soak my beans. I honestly believe it helps eliminate gassy tummies. If you decide to soak the beans I suggest using one of the following methods:

  • Quick Soak Method: Rinse beans and place them in a large kettle. For 2 cups of dried beans add 6-8 cups of hot water. Bring the water to a boil and continue to boil for 2 minutes. Then remove the kettle from heat and cover. Let beans sit for 1 hour. Drain the water and they are ready to cook. Refrigerate beans if you are not planning on cooking them right away.
  • Overnight Soak Method: Rinse beans and place them in a large kettle. For 2 cups of dried beans add 6-8 cups of cold water. Let sit overnight or for 6-8 hours. Drain water from the beans and they are ready to cook.

Enjoy!

Thick and Hearty Blended Bean Chili

Healthy homemade chili with your choice of ground meat and dried blended beans. This chili is garlic and onion free so it's easy on the tummy but with all the flavor you crave.
Prep Time30 mins
Cook Time2 hrs
Total Time2 hrs 30 mins
Course: Main Course
Cuisine: American
Keyword: allergy-friendly, dairy-free, dinner ideas, egg-free, gluten-free, high fiber, homemade chili, low fat, Low FODMAP
Servings: 6 Servings
Calories: 391kcal
Author: Mary

Ingredients

  • 2 cups dried beans ~ any blended variety. I used Heirloom brand.
  • 1 1/2 pounds ground chicken turkey, or beef ~ preferably lean
  • 3-4 bunches of green onions ~ using tops only chopped ~ use entire onion if not Low FODMAP
  • 1 green bell pepper ~ chopped
  • 1 red bell pepper ~ chopped
  • 2 14.5 oz cans diced tomatoes ~ pureed
  • 1 15 oz can tomato sauce
  • 2 cups of water
  • 2 Tbsp chili powder
  • 1 Tbsp taco seasoning ~ I used a Low FODMAP type 14.5
  • 1 1/2 Tbsp dried oregano
  • 1/2 tsp cayenne pepper
  • 1/2 Tbsp cumin
  • 1 tsp Fody garlic replacer ~ regular garlic if not Low FODMAP
  • 1/2 tsp Fody onion replacer ~ omit if using entire green onion

Instructions

  • Rinse and soak beans. Soaking beans is optional but I always do. See two methods in notes.
  • Brown and drain ground meat.
  • In a large kettle add cooked meat, chopped green onion tops, and chopped bell peppers. Cook for 3-4 minutes.
  • Add the rest of the ingredients and stir well. Bring to a boil and simmer for 2 hours or until all beans are tender. Stir chili occasionally while simmering.
  • Serve with grated cheese if desired.

Notes

  • Quick Soak Method: Rinse beans and place them in a large kettle. For 2 cups of dried beans add 6-8 cups of hot water. Bring the water to a boil and continue to boil for 2 minutes. Then remove the kettle from heat and cover. Let beans sit for 1 hour. Drain the water and they are ready to cook. Refrigerate beans if you are not planning on cooking them right away.
  • Overnight Soak Method: Rinse beans and place them in a large kettle. For 2 cups of dried beans add 6-8 cups of cold water. Let sit overnight or for 6-8 hours. Drain water from the beans and they are ready to cook.
**Nutritional counts are using lean ground turkey.
 

Nutrition

Serving: 1Serving | Calories: 391kcal | Carbohydrates: 42g | Protein: 35g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 98mg | Sodium: 124mg | Potassium: 1584mg | Fiber: 11g | Sugar: 3g | Vitamin A: 1622IU | Vitamin C: 45mg | Calcium: 79mg | Iron: 6mg

homemade thick and hearty blended bean chili, no garlic or onions, allergy-friendly

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