Low FODMAP Turkey and Root Vegetable Chili
A heart-warming, low-FODMAP turkey chili featuring lean ground turkey, carrots, and sweet bell pepper cooked in garlic-infused oil. Richly spiced without garlic or onion, delivering satisfying high-protein comfort for a gentle digestion.
Prep
10 min
Cook
20 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Karen + Lila
Karen created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Place a medium pot over medium heat…
- 01
Place a medium pot over medium heat…
Place a medium pot over medium heat and add 1 tbsp (15ml) of garlic-infused olive oil.
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Add 170g (6 oz) of lean ground…
Add 170g (6 oz) of lean ground turkey to the pot. Cook for 5 to 7 minutes, breaking it apart with a wooden spoon until browned and no pink remains.
Look for: browned and no pink remains
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Add 0
Add 0.5 pcs of diced carrot and 0.5 pcs of diced red bell pepper. Cook for 3 to 4 minutes until slightly softened.
Look for: slightly softened
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Stir in 1 tsp cumin
Stir in 1 tsp cumin, 0.5 tsp dried oregano, and 1 tsp garlic-free chili powder. Coat the meat and vegetables with spices for 1 minute until fragrant.
Look for: fragrant
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Pour in 0
Pour in 0.5 cup of canned diced tomatoes (with juices). Bring to a simmer.
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Cover the pot with a lid
Cover the pot with a lid, reduce heat to low, and simmer for 15 minutes until vegetables are tender and flavor is rich. If it becomes too thick, add a splash of water.
Look for: vegetables are tender and flavor is rich
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Ladle into a bowl and serve warm
Ladle into a bowl and serve warm.
Ready when: everything is assembled and ready to enjoy
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