Keep Those Salads Coming!
The FODMAP Everyday® Test Kitchen is often a hubbub of activity and at any given time there can be decadent baked goods in the oven followed by hearty enchiladas and the like. Salads are so simple to prepare that they can easily be overlooked as needing an actual recipe, but we know that you are all interested in fresh veggies – as are we.
Jicama = Yam Bean
We recently re-discovered our love of jicama (also known as yam bean in other parts of the world) when we developed our charoset recipe for a low FODMAP Passover. It is super crunchy, mild enough to go with so many different foods and seasonings and Monash says we can have 1/2 cup (70 g) jicama servings and that the vegetable isn’t considered high FODMAP until we eat more than 3 times that amount, so it is a vegetable that you should get familiar with in your low FODMAP kitchen.
The Venerable Chickpea
Chickpeas, if they are canned, drained and rinsed (and drained again) can be eaten in small quantities as well, as can fresh green beans. The serving size of this salad is low FODMAP, even though it combines all three vegetables. Check out our article on FODMAP Stacking to learn more.
We like this salad with a simple oil and vinegar dressing to keep it light.
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Fresh Green Bean, Chickpea & Jicama Salad
This low FODMAP Fresh Green Bean, Chickpea & Jicama Salad features jicama, also known as yam bean. It is crunchy and mild and a very versatile vegetable.
- Bring a medium sized pot of water to a boil and salt lightly. Add green beans; adjust heat and simmer just until green beans crisp-tender. This will just be a few minutes. Drain and run under cold water to stop cooking.
- Meanwhile, rinse the chickpeas in a strainer with cool water, drain and pat dry.
- You can cut the jicama with a sharp chef’s knife or use a mandoline, if you have one.
- Toss the vegetables together and dress lightly with salad dressing of choice. Undressed, the salad will last in the fridge for up to 3 days.