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

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