This plant-based, vegan Low FODMAP Crispy Chickpea Chopped Salad with Lemon Tahini Dressing just might become your favorite lunch. Lots of fresh, juicy vegetables, crispy, roasted chickpeas provide fiber and protein, and tahini and freshly squeezed lemon juice bring it all together with a smooth, tangy dressing.
Are Chickpeas Low FODMAP?
Yes, chickpeas have low FODMAP serving sizes and if you use canned, drained you can enjoy ¼ cup (42 g) per Monash University lab testing. The FODMAP Friendly low FODMAP serving is ½ cup (95 g).
Note that the recipe calls for a can of chickpeas that weighs 425 g, but what you are using is the chickpeas once they are rinsed and drained. Not only is a sizable amount of water-soluble FODMAPs going down the drain, but the weight of the drained chickpeas will be closer to 260 g (or thereabouts; we have seen it range from 250 g to 275 g). That is the weight of the chickpeas that you hold against the app entries to determine a low FODMAP serving.
The math goes like this: 260 g of chickpeas divided by a conservative serving size of 42 g means that this salad can be divided into 6 servings.
Our recipe for Low FODMAP Crispy Chickpea Chopped Salad with Lemon Tahini Dressing is low FODMAP if you follow the suggested serving size.
Skin The Chickpeas
Removing the skins from the chickpeas is highly recommended. It makes the best textured hummus, and it makes the best roasted chickpeas.
I like to rub the drained chickpeas within a linen towel. You want to vigorously rub enough to get the skins to slip off, but not enough to crush the chickpeas. You can also use your fingers to gently pinch the chickpeas and slip the skins off, and discard.
The Roast, Or Not To Roast?
If you are really short on time, you can drain the chickpeas and add them directly to the salad. But by taking the time to roast them, they add a crispy, crunchy dimension to the salad that makes it extra special.
Is Tahini Low FODMAP?
Both Monash University and FODMAP Friendly have lab tested tahini for FODMAPs, as it does have low FODMAP serving sizes.
Monash has tested hulled and unhulled tahini, and they do have different FODMAP content. This is one of those confusing app entries, because the Low serving sizes are the same – 30 g – but you can see the differences in the Moderate and High FODMAP levels.
This is because the Low FODMAP serving size is due to government healthy eating guidelines. Note the significant differences in Moderate and High FODMAP levels, which show you that the hulls of the seeds make a big difference in FODMAP content, in addition to weight!
- Hulled tahini: Low FODMAP 2 tablespoons (30 g); Moderate FODMAP ¾ cup (184 g); High FODMAP 1 cup (217 g).
- Unhulled tahini: Low FODMAP 2 tablespoons (30 g); Moderate FODMAP ⅖ cup (103 g); High FODMAP ½ cup (119 g).
FODMAP Friendly lab testing puts a low FODMAP serving of tahini at 1 ½ tablespoons (19 g. We are guessing this was an unhulled product, but no information is given.
For more information that relates to this discussion, check our articles, What Is A Low FODMAP Serving Size? and High FODMAP Foods With Low FODMAP Serving Sizes.
We love Soom tahini for its super smooth texture, and gently nutty flavor. Some tahini is bitter and gloppy, but this brand never disappoints!
Prep Your Lettuce
Once washed and patted dry, we like to take a head of Romaine, place it on the cutting board, and cut ribbons crosswise, going all the way down, very close to the root end. Some of your shredded lettuce will be soft and darker green, while the rest will be pale green to almost white, and very crunchy. We love it all. One head should suffice for the amount you need.
At Note On Parsley
We typically use flat-leaf parsley and often prefer its flavor and texture. There are exceptions, and this recipe is one of them.
When it comes to classically prepared Lebanese and Syrian tabbouleh, the curly parsley holds up better and provides a better texture. We think it does here, too.
Squeeze Those Lemons!
In our Test Kitchen we will only use two kinds of lemon juice: freshly squeezed, and the frozen Minute Maid 100% Pure Lemon Juice. This frozen product is the only prepared lemon juice that comes close to fresh, however, in this recipe I implore you to squeeze fresh lemons.
The freshness and brightness of the freshly squeezed juice makes a huge difference in the tahini dressing.
Make Your Salad!
For the Chickpeas: Position rack in middle of oven. Preheat oven to 425°F (220°C). Place drained chickpeas on a linen towel and gently but vigorously rub them against one another and the towel. The aim is to remove the skins. Scatter skinned chickpeas on a half-sheet pan, drizzle with 1 tablespoon Low FODMAP Garlic-Infused Oil, and toss them around to coat. Sprinkle with salt. Roast for about 20 to 25 minutes or until dry and just starting to color. Remove from oven and sprinkle with smoked paprika. Let cool while you make the rest of the salad.
For the Salad: Place lettuce, parsley, scallions, tomatoes, and cucumbers in a medium mixing bowl and toss to combine. Set aside.
For the Dressing & Assembly: In a small bowl, whisk together the lemon juice and low FODMAP garlic powder.
Then whisk in the oil, tahini, Dijon mustard, red wine vinegar, and oregano until combined and smooth. Season well with salt and pepper.
Toss the chickpeas into the vegetables. Drizzle with about half of the dressing. You might need a bit more; I usually use about three-quarters of it (save remaining for another use). Serve immediately.
I have refrigerated it in an airtight container overnight and served as lunch, but once you combine the vegetables, chickpeas, and dressing, it is at its best if eaten soon.
Do Ahead Tips
- The dressing can be made 2 days ahead and refrigerated in an airtight container. It would last longer, but the freshness of the lemon juice fades.
- Make the chickpeas the day before and store in an airtight container at room temperature.
- If taking to a party, have the salad, the chickpeas and the dressing all separate and assemble right before serving.
Note on Nutrition
The nutritional calculation is approximate. It totals the ingredients, but you will most likely end up using only about three-quarters of the dressing.
Low FODMAP Crispy Chickpea Chopped Salad with Lemon Tahini Dressing
This plant-based, vegan Low FODMAP Crispy Chickpea ChoppedSalad with Lemon Tahini Dressing just might become your favorite lunch. Lots of fresh, juicy vegetables, crispy, roasted chickpeas provide fiber and protein, and tahini and freshly squeezed lemon juice bring it all together with a smooth, tangy dressing.
Low FODMAP Serving Size Info: Makes 6 cups salad; 6 servings; about 1 cup per serving.
Ingredients:
Crispy Chickpeas:
- 1, 15- ounce (425 g) chickpeas rinsed and drained, skins removed
- 1 tablespoon low FODMAP Garlic-Infused Oil, made with olive oil, purchased or homemade
- Kosher salt
- Freshly ground black pepper
- 1/8 teaspoon smoked paprika
Salad:
- 3 cups (141 g) shredded romaine
- ½ cup (16 g) chopped curly (or flat leaf) parsley
- ½ cup (32 g) chopped scallions, green parts only
- 140 g (5 ounces) cherry tomatoes, halved or quartered, as needed
- 1, 6- inch (15 cm) Persian cucumber, ends trimmed, quartered lengthwise, and chopped
Tahini Dressing:
- 2 tablespoons freshly squeezed lemon juice
- 1 teaspoon Low FODMAP garlic powder, such as FreeFod or Fodmazing
- ¼ cup (60 ml) low FODMAP Garlic-Infused Oil, made with olive oil, purchased or homemade
- 2 tablespoons well-stirred tahini, such as Soom brand
- 1 tablespoon Dijon mustard
- 1 tablespoon red wine vinegar
- 1/8 teaspoon dried oregano
- Kosher salt
- Freshly ground black pepper
Preparation:
-
For the Chickpeas: Position rack in middle of oven. Preheat oven to 425°F (220°C). Place drained chickpeas on a linen towel and gently but vigorously rub them against one another and the towel. The aim is to remove the skins. Scatter skinned chickpeas on a half-sheet pan, drizzle with 1 tablespoon low FODMAP Garlic-Infused Oil, and toss them around to coat. Sprinkle with salt. Roast for about 20 to 25 minutes or until dry and just starting to color. Remove from oven and sprinkle with smoked paprika. Let cool while you make the rest of the salad.
-
For the Salad: Place lettuce, parsley, scallions, tomatoes, and cucumbers in a medium mixing bowl and toss to combine. Set aside.
-
For the Dressing & Assembly: In a small bowl, whisk together the lemon juice and low FODMAP garlic powder. Then whisk in the oil, tahini, Dijon mustard, red wine vinegar, and oregano until combined and smooth. Season well with salt and pepper.
-
Toss the chickpeas into the vegetables. Drizzle with about half of the dressing. You might need a bit more; I usually use about three-quarters of it (save remaining for another use). Serve immediately. I have refrigerated it in an airtight container overnight and served as lunch, but once you combine the vegetables, chickpeas, and dressing, it is at its best if eaten soon.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Chickpeas: Both Monash University and FODMAP Friendly have lab tested chickpeas. Monash says that drained, canned chickpeas are low FODMAP at ¼ cup or 42 g; this is what we base our recipes upon. The FODMAP Friendly low FODMAP serving is ½ cup (95 g). Note that recipes might call for a can of chickpeas that weighs 425 g, but what you are using is the chickpeas once they are rinsed and drained. Not only is a sizable amount of water-soluble FODMAPs going down the drain, but the weight of the drained chickpeas will be closer to 260 g (or thereabouts; we have seen it range from 250 g to 275 g). That is the weight of the chickpeas that you hold against the app entries to determine a low FODMAP serving.
• Cucumbers: Both Monash University and FODMAP Friendly have lab tested cucumbers. FODMAP Friendly had given them a “Pass” at ½ cup (64 g). Initial Monash app entries stated that no FODMAPs were detected upon lab testing and set a serving size at ½ cup (75 g). Upon re-testing, both testing bodies altered their app entries to represent amounts of fructose in the cucumbers tested at that time. Cucumbers can contain no FODMAPs or can contain a high FODMAP amount of fructose. Eat to your tolerance.
• Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
• Herbs: Many fresh and dried herbs have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in an herb that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
• Lettuce: Romaine lettuce has been lab tested by both Monash and FODMAP Friendly. Also labeled as cos lettuce on the Monash app, their lab tested determined a generous low FODMAP serving size of 2 cups (75 g). FODMAP Friendly gives it a “Pass” at 1 cup (75 g).
• Low FODMAP Garlic Powder: Conventional garlic powder is made from dried and granulated, or powdered, garlic cloves and is considered high FODMAP. There are a couple of low FODMAP garlic powders on the market: FreeFod Garlic Replacer and Fodmazing Garlic Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural garlic flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional garlic powder.
• Paprika: Monash University has lab tested paprika and it is low FODMAP in 1 teaspoon (2g) portion. Smoked paprika is low FODMAP as well.
• Parsley: From a culinary standpoint, we usually have a choice of curly parsley and flat leaf parsley. Monash and FODMAP Friendly have lab tested curly parsley. The Monash low FODMAP serving size is 1 cup (16 g) with no upper amount given. FODMAP Friendly lab testing showed no FODMAP content. Monash has approved recipes with flat-leaf parsley and therefore we treat them the same at this time.
• Scallions: Monash University lab testing initially found no FODMAPs detected in scallion greens; in subsequent tests, scallion greens showed fructose content. The suggested serving size is 75 g. Monash states the scallion bulb low FODMAP serving is 32 g (about ⅓ cup). FODMAP Friendly has also lab tested scallions: their recommended serving size for the green parts is 16 g, with a max low FODMAP serving between 160 g and 176 g (from different tests). FODMAP Friendly says it is low FODMAP in 19 g to 20 g portions, which is about 2 tablespoons finely chopped.
• Tahini: Both Monash University and FODMAP Friendly have lab tested tahini for FODMAPs. Per Monash testing: Hulled tahini: Low FODMAP 2 tablespoons (30 g); Moderate FODMAP ¾ cup (184 g); High FODMAP 1 cup (217 g). Unhulled tahini: Low FODMAP 2 tablespoons (30 g); Moderate FODMAP ⅖ cup (103 g); High FODMAP ½ cup (119 g). FODMAP Friendly lab testing puts a low FODMAP serving of tahini at 1 ½ tablespoons (19 g. We are guessing this was an unhulled product, but no information is given.
• Tomatoes: Both Monash University and FODMAP Friendly have lab tested several kinds of tomatoes, numerous times. In earlier lab tests for common, beefsteak tomatoes, Monash University stated that their lab tests showed no FODMAPs. In later tests (now called just “common tomato”), the results suggest about ½ medium tomato or 65 g are low FODMAP. FODMAP Friendly gives them a “Pass” at ½ cup (75 g) portions and suggests up to 84 g are low FODMAP. Earlier lab tests by Monash for Roma (plum) tomatoes stated low FODMAP servings of 75 g, which is about 1 small tomato or ½ cup. Later tests state 48 g are low FODMAP, or about 2/3 tomato. FODMAP Friendly recommends 75 g is low FODMAP, with a serving up to 108 g being low FODMAP. For Cherry tomatoes, earlier lab tests by Monash showed that 75 g of cherry tomatoes were low FODMAP (about 5 or ½ cup); later tests suggest 3 tomatoes or 45 g are low FODMAP; then even later tests went to a serving size of 45 g, saying that is about 5 tomatoes. FODMAP Friendly states that 75 g are low FODMAP, with a max serve of 750 g being low FODMAP. Yes, these results are all over the map. Tomatoes vary hugely in sugar content, even variety to variety, and neither testing body has told us what varieties they tested. Use any of these accurate lab test results as a place to begin your exploration of your relationship to FODMAPs in tomatoes.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
This plant-based salad is refreshing, and the varied textures make it very hearty! Chickpeas add vegan fiber and protein, too.