Tag Archives: zucchini

Lentil and Turkey Chili (Low FODMAP)

Here’s a fiber-rich chili recipe to go with that Zucchini Cornbread! Did you know it’s acceptable to have 1/4 cup of canned lentils on the low FODMAP diet? The FODMAPs are water soluble, so they drain out in the liquid. Since canned products sit on the shelf for a while, there’s plenty of time for the FODMAPs to leach out into the canning liquid. Just make sure you rinse them well.

To make a vegetarian version of this recipe, substitute more carrots and peppers instead of the meat. Most pre-made chili mixes contain onion and garlic powder, so for this recipe you’ll make your own with the following spices (the lentils are just for show):

spices

To make the chili, heat up 1 Tbs of olive oil in a large pot. Add the spice mixture and carrots, then cook the turkey until browned and add in pepper, zucchini, chopped tomatoes, FODMAP friendly broth. Bring to a boil, then simmer until carrots are tender.

chili 1
Next step is to add lentils, corn, and swiss chard. The combo of all these veggies makes this quite a nutrient dense dish! Simmer for another 10 minutes. Serve with Zucchini Cornbread (Low FODMAP)

chili 2
Lentil and Turkey Chili (Low FODMAP)
Serves 8

Ingredients:
1 Tbs olive oil
1 tsp cumin
1/2 tsp coriander
1/8 tsp cayenne pepper
1/4 tsp paprika
1/2 tsp oregano
3 carrots, diced
1/2 lb ground turkey or lean ground beef  (or more veggies for a vegetarian version)
3 small zucchini, diced
1 1/2 red bell peppers, seeded and diced
2 Tbs canned mild green chilis (If you like spice, add hot chilis)
1 26-oz container chopped tomatoes (3 cups)
3 cups low FODMAP chicken or vegetable stock 3 cups canned lentils, rinsed, and drained (2 cans)
5 cups swiss chard, rinsed, and chopped
1 cup corn kernels (fresh or frozen)
Cilantro for serving

Instructions:
1. In a large pot, heat 1 Tbs olive oil over medium heat. When oil is hot, add spices and carrots and cook about 1 minute until fragrant.
2.  Add ground turkey (or beef) and cook 3 – 5 minutes until meat is browned.
3. Add zucchini, peppers, green chilis, tomatoes, and stock. Bring to a boil, then lower to a simmer and cook for about 25 minutes until carrots are tender (the smaller the carrots are chopped, the faster they will cook).
4. Add lentils, chard and corn and simmer for an additional 10 minutes.
5. Serve with cilantro and Zucchini Cornbread.

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Zucchini Cornbread (Low FODMAP)

If you like zucchini and spoonbread, this is the recipe for you! I sought out to make a lightened up, healthier version of cornbread and ended up adding too much liquid to the batter. The result was a delicious moist cornbread, almost a cross between spoonbread and regular cornbread. For those of you not familiar with spoonbread, it is a southern dish similar to a savory pudding or soufflé. The moist texture of this cornbread comes from the grated zucchini, Greek yogurt, and lactose-free milk. The maple syrup gives the bread a nice sweetness. Here are the ingredients: cornbread ingredients
After you have all the ingredients measured out, combine the wet and dry ingredients in two separate bowls. Pour the wet ingredients into the dry ingredients, then mix in the grated zucchini. Bake for about 40 minutes and you’re good to go!

cornbread1 cornbread2
Zucchini Cornbread (Low FODMAP)

Ingredients:
1 cup cornmeal
1 cup FODMAP friendly gluten-free flour (such as King Arthur)
1 1/2 tsp baking powder
1/4 tsp baking soda
1/2 tsp salt
2 eggs, beaten
1/2 cup Greek yogurt (this is very low lactose and should not pose a problem for FODMAPers)
1/4 cup maple syrup (white or brown sugar can be substituted)
6 Tbs butter, melted (for an even healthier version add less butter and more Greek yogurt)
1/2 cup milk
2 small zucchini, grated (about 2 cups)

Preparation:
1. Preheat oven to 350 degrees F.
2. In a medium bowl combine cornmeal, flour, baking powder, baking soda, and salt. Whisk to blend.
3. In another bowl combine eggs, yogurt, maple syrup, butter, and milk. Stir to combine.
4. Add the wet ingredients to the dry ingredients. Stir just until mixed. Fold grated zucchini into the batter.
5. Pour batter into a buttered 8×8 baking dish.
6. Bake 30-40 minutes until the top is lightly browned and an inserted toothpick comes out clean.
7. Store cornbread in the refrigerator for up to 5 days.