Vegan Chocolate Chilli - Low FODMAP

Name: Vegan Chocolate Chilli - Low FODMAP
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Ingredients: 2 Tbsp garlic-infused olive oil; 300 g carrots (peeled and finely diced); 300 g smoked tempeh (pressed and drained); 120 g vacuum-packed and roasted chestnuts (roughly chopped); 1 tsp smoked paprika; 1 tsp asafoetida (ensure GF if required); ½ tsp cayenne pepper (optional according to tolerance); 1 star anise pod; 1 cinnamon stick; 1 tsp cumin seeds; 2 tsp coriander seeds (freshly ground); 75 g leek greens (sliced and washed); 150 g canned mushrooms (rinsed, drained and finely chopped); 1 Tbsp fresh ginger (finely minced or grated); 280 ml tomato passata (ensure free from garlic & onion); 500 ml vegetable stock (low FODMAP if required); 125 ml red wine (optional - sub with veg stock); 38 g celery leaves (washed and chopped); 1 tsp instant coffee (decaf if preferred); 1 tsp brown sugar; 1 tsp dark cocoa powder (unsweetened); ½ tsp ground cinnamon; 1 tsp dried, crushed chilli flakes (optional according to tolerance); ½ tsp smoked sea salt (sub regular sea salt if preferred); ½ tsp freshly ground black pepper; 25 g dark chocolate per person (70% cocoa. Vegan/dairy free if required)

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This vegan chocolate chilli is a treat for all the senses. This decadent, winter recipe is as much about the fun, culinary experience as it is about the bold, layered flavours.

Kids and adults alike will love the novelty of adding a piece of chocolate to their bowl and experiencing the joy of watching (and smelling) as it melts into a puddle of rich and decadent goo!

A pool of glossy dark chocolate melting across the surface of a bowl of chilli.

At a glance

🧾Recipe name: Vegan Chocolate Chilli.
⏲️ Ready in: 40 minutes.
👪 Servings: 4.
📋 Main ingredients: Smoked tempeh, roast chestnuts, canned mushrooms, tomato passata, carrots, leek greens, whole spices and dark chocolate.
🔥 Cook method: Stovetop in one pot.
🍽 Dietary info: Vegan, low FODMAP, gluten free, and dairy free.
📖 FODMAP info: Contains fructans, GOS, fructose and mannitol in low FODMAP amounts. No excess sorbitol or lactose.
👩🏻‍🍳 Difficulty: Medium.
⭐ Why you'll love it: This meatless meal is filling and comforting, with rich, warming flavours, perfect for winter.

Unlike a classic dump-and-go chilli, where everything is thrown into the pot at once and needs hours to cook to deepen the flavours, we'll carefully layer our ingredients and aromatics to encourage maximum flavour in a fraction of the time.

The prep technique I use to enhance the meaty texture of the tempeh makes this a great introduction to meatless meals that everyone will enjoy. If you're looking for other ways to use tempeh and tofu as meat alternatives, get your teeth into these BBQ tempeh ribs or try my quick, sticky ginger tofu.

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Why you'll love this recipe

✅ Prep ahead: The chilli can be made a day or two ahead and reheated when you're ready to serve. I prefer to make mine a day in advance and allow the flavours to intensify.
✅ One-pot meal: Cooks all in one pot to save on washing up.
✅ Tailored to your taste buds: The choice of whole and ground spices is very forgiving and can be easily adjusted to suit the fussiest eaters.
✅ Flavour without the FODMAPs: Delivers all of the complex flavours you'd expect of a mole-style sauce without the typical high FODMAP ingredients or gut-churning excess of hot chilli peppers.
✅ Freezer-friendly: This recipe freezes well, so make a double batch or freeze leftovers for later.

Ingredients

Although some of the ingredients might be surprising in a savoury recipe, they combine to create a complex, perfectly balanced dish. Here are some of the more unusual ingredients in this recipe:

Smoked tempeh: I use the Tiba Tempeh brand. It has a natural smoky, umami flavour without the use of any artificial flavourings. For the past year, it's been consistently available at my local Lidl at a great price. This particular brand is so tasty that I eat it straight out of the packet. Unlike other brands I've tried, I don't feel the need to steam this one to reduce that funky fermented aftertaste that plain tempeh can often have.
Canned mushrooms/champignons: Not typically a star ingredient, but they are affordable and much lower in FODMAPs than fresh mushrooms. I always rinse and drain them thoroughly and pat dry with a clean tea towel, squeezing out as much water as possible. Look for ones canned in water, without added salt or sugar.
Chestnuts: I use the easy, more readily available vacuum-packed type rather than fresh. They typically have a long shelf life, so I tend to bulk buy them when they're on offer. I don't have any experience roasting or shelling fresh chestnuts, but if you do, then you could substitute pre-packed for freshly roasted.
Cocoa powder, instant coffee and cinnamon: You might not expect to find these ingredients in a savoury chilli, but trust me here. Surprisingly, you won't taste any of these in the final dish, but they add a deep, bitter, umami vibe that works perfectly with the smoky, tomato-based sauce.
Vegan dark chocolate: I use the Moser Roth brand, available at Aldi. It comes in 70% and 85% cocoa versions. In this recipe, because we add the chocolate directly to the serving bowl and not to the cooking pot, I prefer 70% cocoa. I feel it's more suited to most people's taste buds and reduces the need to add too much sugar to balance the bitterness.

Please see the recipe card below for the full ingredients list with quantities and the FODMAP ingredient notes for detailed low FODMAP portions.

Instructions

Steam curls up from a copper pan as diced carrots fry gently in garlic infused oil.

Step 1: To a deep soup pot on medium/high heat, add the garlic oil. Allow the oil to heat for a few seconds before adding the carrots. Replace the lid and fry for 5 minutes, stirring occasionally.

A hand pushes smoked tempeh slices through a stainless steel box grater to create a mince-like texture.

Step 2: While the carrots cook, press the tempeh through the largest holes of a box grater to achieve a mince-like texture. I found that pressing the tempeh and turning half circles back and forth worked better than simply grating the tempeh down the teeth. Alternatively, pulse in a food processor until minced.

Hint: The tempeh can be minced in advance and stored in a sealed container in the fridge for up to 48 hours.

Minced tempeh, chopped chestnuts and whole spices added to pot of chilli.

Step 3: After 5 minutes, add the tempeh, chestnuts, paprika, asafoetida, cayenne, star anise pod, cinnamon stick, cumin seeds and coriander seeds to the carrots. Replace the lid and fry for a further 5 minutes. Stir frequently and add a splash of vegetable stock if the spices begin to stick.

Leek greens, diced mushrooms and grated fresh ginger added to a chunky chilli sauce.

Step 4: Next, add the leek greens, mushrooms, and ginger. Replace the lid and fry for a further 3 minutes, stirring frequently. At this stage, there should be enough moisture in the pot to prevent the spices from burning. If not, add stock, 1 tablespoon at a time.

Dried, ground spices and bright green celery leaves sprinkled over the surface of a colourful veggie chilli.

Step 5: Pour in the tomato passata, veg stock and red wine (if using). Stir in the celery leaves, decaf coffee, brown sugar, cocoa powder, ground cinnamon, chilli flakes, salt and pepper. Replace the lid.

Tomato based chilli sauce gently simmering in a copper coloured pot.

Step 6: Reduce the heat to a low/medium simmer. Simmer for 15 minutes before removing the lid. Continue to simmer with the lid off for 10 minutes or until the carrots are cooked through and the sauce has thickened to your liking.

Wooden spoon scooping a whole cinnamon stick and star anise pod out of a pot full of veggie chilli.

Step 7: Turn off the heat, then taste and adjust the seasonings. Remove the cinnamon stick and anise pod, so no one gets a nasty surprise at the table! If you're serving this to kids or anyone averse to chunky textures, then I suggest blitzing the chilli in a blender until it's finely processed but not smooth. I prefer to skip this step.

Placing a generous shard of dark chocolate in the centre of a bowl of chunky chilli.

Step 8: Spoon the hot chilli into serving bowls and serve each person their portion (25 g) of chocolate on the side so they can add it themselves. Encourage them to stir it throughout the chilli once it's melted to balance out the flavours. This is not only a fun culinary experience but also a great way to ensure you eat a single low FODMAP portion of chocolate per serving.

Top Tip

This is a great make-ahead recipe that actually tastes better the next day. The whole recipe to step 7 can be done up to 48 hours before serving and stored in a sealed container in the fridge. Reheat on the stovetop until it reaches a minimum temperature of 75 °C/165°F

Serving out individual portions of chilli into red, ceramic bowls set on individual wooden boards besides a portion of crumbly cornbread.

Substitutions

High FODMAP: If you're not on a low FODMAP diet, substitute the leek greens for diced onion. You can also swap the garlic-infused oil for any oil you prefer and add a few crushed garlic cloves at step 3.
Caffeine free: Not convinced about adding coffee and/or cocoa to savoury food? You can omit them; however, you will sacrifice some of the depth of flavour, which you can try to recapture with 1 tablespoon of Vegemite/yeast extract.
Kid friendly or alcohol free: Swap the red wine for an equal amount of vegetable stock and a splash of balsamic vinegar.

Variations

We can't talk about a chocolate chilli recipe without referencing authentic mole. In case you were in any doubt, this recipe is not your mamá's mole! Traditional mole includes a gut-churning quantity of dried chillis, non-vegan fat and stock and large amounts of high FODMAP ingredients, including garlic, onion, almonds and dried fruit. None of which has a place on this vegan, IBS-friendly and low FODMAP blog!

However, whilst creating this recipe, I did go on a bit of a deep dive into the history and traditions of mole. If you're a foodie geek like me, you'll find this short article by MAD on The Theory of Mole fascinating.

To get a feel for some more authentic mole recipes, here are a few options:

This mole poblano by Patti Jinich aims to simplify traditional but time-consuming preparation techniques and highlights the importance of having your mise en place ready to go.
Lolas Cocina shares an Oaxaca-style mole negro with some fiery preparation methods, such as charring the vegetables over an open flame and firing the chillis to ash, best done outside!
For a more beginner-friendly version, using a popular, ready-made paste, check out this Doña María® Mole by Mely Martinez of Mexico in my Kitchen. I love that this recipe makes mole more accessible, whilst also enhancing the store-bought sauce with additional ingredients.

Please note that these recipes are presented as references for the foodie curious amongst us. They are not vegan or low FODMAP, and as such, I have not tested them.

Recipe Video

Coming soon!

A shard of unmelted dark chocolate nestled in the middle of a bowl of veggie chilli.

Equipment

Deep soup pot with a tight-fitting lid - preferably heavy-bottomed for even heating.
Box grater or food processor - I prefer the texture achieved by using a box grater.
Jug or immersion blender - optional. Only required if you prefer a smooth sauce.

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Storage

Room temperature: Don't leave food sitting out at room temperature for more than 2 hours. For extended serving periods, such as a buffet or potluck, keep the chilli heated above 60 °C/140 °F in a slow cooker or on the stovetop.

Fridge: Cool the chilli as quickly as possible by decanting it into wide, shallow containers and refrigerating within 2 hours. The chilli will last for 72 hours in an airtight container in the fridge.

Freezer: This chilli can be frozen in an airtight, freezer-safe tub for up to 3 months. Preferably freeze before adding the chocolate. Thaw overnight in the refrigerator and give it a good stir before reheating.

Reheating: Reheat only once over medium heat on the stovetop or for a few minutes in the microwave. I recommend covering with a lid as the sauce is likely to bubble as it heats up. Reheat to a minimum core temperature of 75 °C/165 °F. Add the chocolate when ready to serve.

Cooks tips

Whilst I thoroughly enjoy the soothing act of stirring and standing over the pot, adding ingredients in stages and layering flavours, I know this is not everyone's reality.

To transform this into a simple, weeknight dump-and-go meal, add all the ingredients at once (except the chocolate) into a large casserole dish, cast-iron pot or slow cooker. This recipe hasn't been tested this way, so use your best judgment when it comes to cooking times based on your chosen method.

Try it both ways and let me know which you prefer.

Shopping Tips

Merchant Gourmet - whole cooked chestnuts (6 x 180 g). Ready to eat, hot or cold. I buy them in bulk out of season, as they typically have a long shelf life and stay fresh for ages.

Low FODMAP stock. There is an increasing selection of low FODMAP stock cubes, bouillon-style powders and liquid stock available. FODMarket is my go-to, one-stop online shop for seeing what's new and available here in the UK.

HU - Organic simple dark chocolate bar (60 g). High-quality, 3-ingredient chocolate bar with 70% cocoa. Organic and certified fairtrade cocoa.

Gluten Free Tips

Asafoetida: Be aware that asafoetida can often be blended with flour to dilute its pungent taste. Whilst rice flour is typically used, some brands do use wheat flour. Always check your chosen brand.

Recipe FAQ's

What can I substitute for tempeh?

In this recipe, the tempeh can be swapped for an equal amount of smoked tofu if preferred. Be aware that tempeh has a softer, more mince-like texture than tofu, which is perfect for this chilli. This swap does not impact the FODMAP values of this recipe.

If FODMAPs are not an issue, you can use a vegan mince alternative such as TVP, Linda McCartney or a supermarket brand. TVP is very high in FODMAPs, whilst other vegan mince alternatives are likely to be made with high FODMAP ingredients such as soy protein and wheat gluten. They may also contain hidden FODMAPs in the flavourings.

Alternatively, to keep things wholefoods-based, you can substitute the tempeh in this recipe with lentils or beans. These have small, low FODMAP servings so may not be suitable for the elimination phase of the low FODMAP diet.

Can I swap the canned mushrooms for fresh?

Yes, but there are considerations to make regarding FODMAP values, cost and availability.

Only 3 varieties of fresh mushrooms are listed as low FODMAP in the Monash FODMAP app. They are oyster, shimeji and maitake. All are listed as containing mannitol and are low FODMAP at a 75 gram serving. Maitake have no upper limit listed and during testing remained low FODMAP up to 500 grams. Oyster mushrooms have no upper limit listed. Shimeji become moderate for mannitol at a 109 gram serving and high for mannitol in servings exceeding 164 grams.

For me, all of these fresh mushrooms are unnecessarily costly and much harder to source than the humble canned mushroom, so this is not a swap I would personally make for this particular recipe.

Can I swap the whole spices for ground, dried spices?

Whilst I haven't tested this recipe by substituting the whole spices for dried, it's a pretty standard replacement.

When swapping out whole spices in this recipe, as a starting point, use 1 teaspoon of ground ginger in place of 1 tablespoon of fresh ginger. Start with ½ teaspoon of ground cinnamon, coriander, cumin and star anise to replace their whole counterparts. Do a taste test halfway through the recipe and adjust according to taste.

If this is a swap you plan to make frequently, I recommend making tasting notes as you go based on your personal preferences and the recipes you try.

A red ceramic bowl of chilli with melting chocolate on top. A triangular slice of cornbread and extra chocolate sit on the side.

FODMAP Tips

As written, this chilli is low FODMAP when divided into 4 servings. One serving of this recipe contains the following FODMAPs in low FODMAP amounts:

Fructans - smoked tempeh, dark chocolate and cocoa powder
GOS - chestnuts
Fructose - tomato passata and cayenne pepper
Mannitol - canned mushrooms and celery leaves
Sorbitol - nil
Lactose - nil

Where multiple ingredients include the same FODMAP, the individual quantities have been calculated to ensure the overall combined serving remains low FODMAP.

For current low FODMAP servings and categorisations, I recommend that you refer to the Monash FODMAP app or the FODMAP Friendly App. The FODMAP info included is correct to the best of my knowledge at the time of publication, but FODMAP values and portion sizes can and do change over time.

FODMAP Ingredient Notes

Celery leaves

Celery leaves are listed in the Monash app as low FODMAP with a serving size of 75 grams. They become moderate for mannitol at 244 grams and high for mannitol at 369 grams.

In a recent update, the listing for celery stalks was significantly changed when the low FODMAP serving increased from a mere 10 grams to 51 grams. They become moderate for mannitol at 75 grams and high for mannitol at 78 grams. This means that for most recipes that recommend celery leaves, you could use a low FODMAP portion of celery stalks if preferred.

In the FODMAP Friendly app, celery stalks are listed as a low FODMAP pass at 61 grams with a maximum recommended serving size of 68 grams. They do not specify leaves or stalks, so the whole celery is presumed based on the accompanying photo entry.

Chestnuts

Roast chestnuts are listed in the Monash FODMAP app as low FODMAP at a serving size of 30 grams. They become moderate for GOS at 117 grams and high for GOS at 137 grams.

Although boiled chestnuts have slightly larger tolerances, a serving size of 75 grams is still recommended as low FODMAP. They become moderate in GOS at 269 grams and high in GOS at 317 grams.

In the FODMAP Friendly app, they receive a low FODMAP pass at 84 grams, with a maximum recommended low FODMAP serving of 140 grams.

Leek greens

Leek greens are listed in the Monash app as low FODMAP up to 500 grams, with a typical serving size of 75 grams. No excess FODMAPs are listed. This makes them a great substitute for onions and white leek bulbs.

The FODMAP Friendly app gives leek greens a pass at 37 grams, with a maximum recommended low FODMAP serving of 82 grams. They are listed as containing mannitol.

Mushrooms/Champignons (canned)

Listed in the Monash app as low FODMAP at 75 grams. They become moderate for mannitol at 195 grams and high for mannitol at 295 grams. This makes them a great, cheap and cheerful alternative for fresh mushrooms, particularly in cooked dishes such as soups, stews and curries.

The FODMAP Friendly app lists a low FODMAP pass at 75 grams and contains mannitol. The maximum recommended low FODMAP serving is 250 grams.

Tempeh

Plain tempeh is listed in the Monash FODMAP app as low FODMAP at 170 grams. It becomes moderate in fructans at 182 grams and high FODMAP at 219 grams.

The FODMAP Friendly app lists plain tempeh as a pass with no excess FODMAPs detected. Eat freely.

When using smoked tempeh, make sure to check for sneaky high FODMAP flavourings such as garlic and onion.

Tomato passata

Listed in the Monash app as low FODMAP at 72 grams. It becomes moderate for fructose at 97 grams and high for fructose at 150 grams.

The FODMAP Friendly app currently has no listing for tomato passata.

Ensure your passata is 100% seived tomatoes. Some brands contain high FODMAP additions such as garlic and onions, and/or unnecessary salt and sugar.

Vegan dark chocolate

Dark chocolate has two different entries in the Monash app. These have changed over time, and unfortunately, some of this insightful historical data has been lost or omitted from the updated entries. It's important to note that neither entry is specified as vegan, and this accounts for the varied serving sizes.

Based on the current data, we have one listing for dark chocolate with 85% cocoa solids. The low FODMAP serving is 20 grams with no excess FODMAPs listed. Unfortunately and frustratingly, the traffic light data and maximum serving size are no longer listed, leaving us with the limited entry of 20 grams.

The other listing for dark chocolate does not specify the cocoa percentage. It is low FODMAP at 30 grams and states it contains lactose at 80 grams, alongside fructans at serving sizes of 125 grams. This shows that the dark chocolate they tested was not vegan and likely contains a lower cocoa percentage to account for the addition of milk. It also serves as a good reminder that not all dark chocolate is vegan-friendly.

Wherever I use dark chocolate in my recipes, it is always vegan and therefore free from lactose. In this recipe, I chose to use the guideline of 30 grams as a low FODMAP portion, as my chocolate was 70% cocoa.

The FODMAP Friendly app has a single listing for dark chocolate with no cocoa percentage specified. It is given a low FODMAP pass at 30 grams with a maximum recommended serving size of 100 grams. As in the Monash app, it lists fructans and lactose as being present, indicating that the chocolate tested contained dairy.

Free From

Coconut free
Gluten free - check asafoetida
Mustard free
Peanut free - check chocolate
Sesame free - check chocolate
Wheat free - check asafoetida
Lactose free
Sorbitol free

Please always double-check your ingredients to ensure your products, brands and versions are "free from" if required. Where we list free from FODMAPs, please be aware we are referring to free from excess FODMAPs as defined by low/high FODMAP limits in the Monash app and not a true allergy-safe definition of "free-from". Most plant foods will still contain some level of FODMAPs, but in amounts that are considered to be tolerable for most people on the low FODMAP diet.

Looking for more comforting meatless recipes? Try these…

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Sprinkling dried, red chilli flakes on the surface of an individual serving of dark chocolate chilli.

Recipe

Comments

5 from 1 vote

Thanks for reading, what do you think? Cancel reply

Michelle @ The Irritable Vegan says

January 31, 2026 at 11:57 am

Don't be put off by the list of whole and ground spices. This recipe is very forgiving and will easily accomodate whatever spices you already have in your pantry. I encourage you to trust the process when it comes to the more unusual ingredients such as coffee and cocoa, you'll be pleasantly surprised. The whole experience of adding the chocolate individually and watching it melt makes this feel a little bit special, so it's a great meal for sharing with family and friends. As it's so cook-ahead friendly, you can minimise the time spent in the kitchen when your guests arrive.