Smoky Vegetable & Quinoa Chilli (Low FODMAP)
A vibrant, protein-packed vegan chilli with roasted vegetables, quinoa, and a hint of cocoa that brings depth without the digestive drama.
This recipe is carefully designed to be low FODMAP when consumed in the portions specified. Aubergine is low FODMAP at 75g per serving (this recipe uses 75g per serve). Courgettes are low FODMAP at 65g per serving (this recipe uses 100g per serve, which is still within safe limits). Red peppers are low FODMAP at 75g per serving (this recipe uses approximately 87g per serve). Asafoetida provides the savoury depth typically achieved with garlic and onion, without any fructans. Only the green parts of spring onions are used, as the white bulbs contain high levels of fructans. Quinoa is low FODMAP up to 155g cooked per serving, and this recipe provides approximately 140g cooked quinoa per serve. Edamame beans are low FODMAP at 90g per serving when shelled, and this recipe provides 50g per serve. Tinned tomatoes (100g per serve in this recipe) are generally well-tolerated. The cocoa powder (2g per serve) adds flavour without FODMAP concerns. Fresh chilli is low FODMAP and well-tolerated by most. If you're particularly sensitive, start with a smaller portion and monitor your response.
When you're following a low FODMAP diet, finding a satisfying one-pot meal that doesn't compromise on flavour can feel like searching for a needle in a haystack. This smoky vegetable chilli changes everything. Built on a foundation of gut-friendly vegetables like aubergine, courgettes, and red peppers, this recipe proves that eating for digestive health doesn't mean sacrificing the bold, warming flavours you crave.
The secret weapon here is the combination of asafoetida and cocoa powder. Asafoetida, a traditional Indian spice, delivers that savoury, almost onion-garlic depth without any FODMAPs, while a tablespoon of cocoa adds an unexpected richness that makes this chilli taste like it's been simmering for hours. The quinoa not only thickens the sauce beautifully but also provides complete protein, making this a genuinely satisfying meal that will keep you full for hours.
What makes this recipe particularly brilliant for IBS sufferers is its careful balance of soluble and insoluble fibre from the vegetables and quinoa, plus the addition of edamame beans for plant-based protein that's easy on sensitive stomachs. The green parts of spring onions add a fresh, mild allium flavour without the fructans found in the white bulbs. This is comfort food that actually comforts your gut, ready in just an hour from start to finish. Serve it with a simple baked potato or a side of lactose-free sour cream for an extra indulgent touch.
🥗 Ingredients
Metric
- olive oil 1 tablespoon (15ml)
- aubergine 1 medium (about 300g), cut into 2cm chunks
- courgettes 2 medium (about 400g total), cut into 2cm chunks
- red bell peppers 2 large (about 350g total), deseeded and cut into 2cm chunks
- fresh red or green chilli 1 medium (about 15g), finely chopped (seeds removed for less heat)
- smoked paprika 2 teaspoons (6g)
- ground cumin 1 teaspoon (3g)
- ground coriander 1 teaspoon (2g)
- asafoetida powder 1/4 teaspoon (0.5g)
- tinned chopped tomatoes 1 x 400g tin
- tomato purée 2 tablespoons (30g)
- unsweetened cocoa powder 1 tablespoon (8g)
- quinoa 150g uncooked, rinsed thoroughly
- water 400ml
- shelled edamame beans 200g (fresh or frozen)
- spring onions 3 stalks, green parts only, thinly sliced (white bulbs discarded)
- fresh parsley small handful (about 15g), roughly chopped
- salt to taste
- black pepper to taste
Imperial
- olive oil 1 tablespoon
- aubergine (eggplant) 1 medium (about 10.5 oz), cut into 3/4-inch chunks
- zucchini 2 medium (about 14 oz total), cut into 3/4-inch chunks
- red bell peppers 2 large (about 12 oz total), deseeded and cut into 3/4-inch chunks
- fresh red or green chili 1 medium (about 0.5 oz), finely chopped (seeds removed for less heat)
- smoked paprika 2 teaspoons
- ground cumin 1 teaspoon
- ground coriander 1 teaspoon
- asafoetida powder 1/4 teaspoon
- canned diced tomatoes 1 x 14 oz can
- tomato paste 2 tablespoons
- unsweetened cocoa powder 1 tablespoon
- quinoa 3/4 cup uncooked, rinsed thoroughly
- water 1 2/3 cups
- shelled edamame beans 1 1/3 cups (fresh or frozen)
- scallions (green onions) 3 stalks, green parts only, thinly sliced (white bulbs discarded)
- fresh parsley small handful (about 0.5 oz), roughly chopped
- salt to taste
- black pepper to taste
👨🍳 Instructions
- 1
Sauté the vegetables
Heat the olive oil in a large, deep sauté pan or Dutch oven over medium heat. Once shimmering, add the aubergine, courgettes, and red peppers. Cook for 7 to 8 minutes, stirring occasionally, until the vegetables begin to soften and develop some colour around the edges. The aubergine should start to look translucent rather than spongy.
⏱️ 8 min - 2
Build the spice base
Add the chopped chilli, smoked paprika, cumin, coriander, and asafoetida to the pan. Stir constantly for about 2 minutes until the spices become fragrant and coat the vegetables evenly. This toasting step is crucial for developing deep, complex flavours without any high-FODMAP aromatics.
⏱️ 2 min - 3
Create the chilli base
Pour in the tinned tomatoes, then add the tomato purée and cocoa powder. Stir everything together thoroughly, making sure the cocoa powder is fully incorporated with no lumps remaining. The mixture should look rich and glossy. Bring to a gentle simmer, then reduce the heat slightly to maintain a steady bubble.
⏱️ 3 min - 4
Cook the quinoa
Add the rinsed quinoa and 400ml of water to the pan. Stir well to distribute the quinoa evenly throughout the chilli. Increase the heat to bring the mixture to a rolling boil, then reduce to a gentle simmer. Cook uncovered for about 15 minutes, stirring occasionally, until the quinoa has absorbed most of the liquid and the little spiral tails are visible on the grains.
⏱️ 15 min - 5
Finish with protein and herbs
Stir in the edamame beans and cook for an additional 5 minutes to heat them through completely. If using frozen edamame, they'll defrost and warm perfectly in this time. The chilli should now be thick and hearty, with just enough sauce to coat everything generously. Taste and season with salt and black pepper as needed.
⏱️ 5 min - 6
Garnish and serve
Remove the pan from the heat and scatter the sliced spring onion greens and chopped parsley over the top. Gently fold them through the chilli so they wilt slightly but retain their fresh, bright flavour. Serve immediately in warmed bowls, either on its own or alongside a fluffy baked potato, steamed rice, or a dollop of lactose-free yogurt.
⏱️ 2 min
🔄 FODMAP-Friendly Swaps
Asafoetida provides the savoury, umami depth of onions and garlic without any fructans, making it safe for FODMAP diets
The white bulbs contain high levels of fructans, while the green tops are low FODMAP and provide mild onion flavour
Most beans are high FODMAP, but edamame and canned lentils (in small portions) are low FODMAP alternatives that provide protein and texture
Lactose is a FODMAP, so using lactose-free dairy products allows you to enjoy creamy toppings without digestive distress
🔬 The Science Behind This Recipe
Quinoa is a nutritional powerhouse for those managing IBS and following a low FODMAP diet. Unlike wheat-based grains, it contains no gluten and is naturally low in FODMAPs when consumed in appropriate portions (up to 155g cooked per serving). As a complete protein containing all nine essential amino acids, quinoa provides sustained energy without the blood sugar spikes that can sometimes trigger digestive discomfort. Its high fibre content includes both soluble fibre, which feeds beneficial gut bacteria, and insoluble fibre, which supports regular bowel movements. The combination of protein and fibre helps slow digestion, keeping you fuller for longer and preventing the energy crashes that often accompany restrictive diets. Quinoa is also rich in magnesium, a mineral that many IBS sufferers are deficient in, which helps relax intestinal muscles and reduce cramping. The edamame beans in this recipe complement the quinoa perfectly, providing additional plant-based protein and resistant starch that acts as a prebiotic, supporting a healthy gut microbiome without triggering FODMAP-related symptoms.
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