Low-FODMAP Middle Eastern Chickpea Salad; Gluten-free, Vegan

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This is my mother-in-law’s recipe for a Middle Eastern (she called it Israeli) Chickpea Salad that I just came across in my old recipe book.  I knew I had to modify it for low-FODMAP since we can have canned chickpeas!

This recipe is a simple and delicious, one-bowl preparation.

Fun FODMAP fact: Note that green and red peppers are a little different in FODMAP content.  Also, make sure you drain the chickpeas- the liquid in the can is where the FODMAPs are.  Do not substitute regular chickpeas as they are much higher in FODMAP content!

You may also love my low-FODMAP Superfood Kale Salad and my low-FODMAP Cobb Salad recipes.  Or over 400 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD


Low-FODMAP Middle Eastern Chickpea Salad; Gluten-free, Vegan

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (based on available FODMAP data at time of posting)

Serves 8

Prep time 10 min

Ingredients

  • 1 (15 ounce) can chickpeas, drained and rinsed of liquid
  • 3/4 cup chopped fresh parsley
  • 1 red bell pepper, chopped into small cubes
    • 43g is one low-FODMAP serving
  • 1/2 medium green bell pepper, chopped into small cubes
    • 75g is one low-FODMAP serving
  • 2 cups chopped cucumber (about 1 medium cucumber)
  • 1 tsp fresh scallion tips, chopped (green tips only)
  • Dressing ingredients
    • 3 tablespoons olive oil
    • 2 tablespoons red wine vinegar or raspberry vinegar
    • 2 & 1/2 tablespoons maple syrup
    • 2 teaspoons fresh lemon juice

Directions

  • Whisk together dressing ingredients in a large glass or small bowl
  • Place salad ingredients in large bowl and toss with dressing

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Comments Rating 5 (1 review)

4 Responses

  1. I didn’t have any cucumber, so I used zucchini and yellow summer squash and it was delicious.

    1. Hi Daphne,
      Thanks for your comments! We are happy you enjoyed the substitutes. However, be aware that zucchini and summer squash have different FODMAP levels than cucumber, so when making switches, please check your FODMAP app for appropriate amounts. Glad you enjoyed it.

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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