Vegan Low FODMAP Chickpea Salad
Our Vegan Low FODMAP Chickpea Salad is easy, keeps well and works for lunch and snacks. Sometimes it feels like finding a LOFO lunch is the most difficult meal of all. We are often home for breakfast and dinner, but we need lunch on-the-go. It has to be easy enough to whip up quickly and keep in the fridge. And pack well. This Low FODMAP Chickpea Salad checks of all off the boxes – and works on a plate, scooped up with LOFO crackers, layered in a sandwich or stuffed into a hollowed-out tomato.
Low FODMAP Serving Size Info: Makes 8 servings; scant 3 cups (480 g)
Ingredients:
- 1, 15.5- ounce (439 g) chickpeas, drained, rinsed and drained
- 1 medium carrot, trimmed and chopped into small dice
- 1 Persian cucumber, trimmed and chopped into small dice
- ¼ cup (16 g) finely chopped scallions, green parts only
- 2 tablespoons finely chopped flat-leaf parsley; optional
- ¼ cup (56 g) vegan mayonnaise
- 1 teaspoon Dijon mustard
- 1 teaspoon lemon juice
- ¼ teaspoon dried dill
- Kosher salt
- Freshly ground black pepper
Preparation:
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Dump your drained chickpeas into a mixing bowl and partially mash with a fork, or a pastry blender if you have one. Stir in the carrot, cucumber and scallions, and parsley if being used. Fold in the mayo, mustard, lemon juice and dill. Taste and season with salt and pepper.
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Chickpea salad is ready to eat! Or, refrigerate in an airtight container for up to 3 days. Serve on a plate, in a sandwich, with LOFO cracker, pretzels – or eat with a spoon!
Notes:
Tips
- Low FODMAP Chickpea Salad Stuffed Tomato: Simply take a firm beefsteak tomato for each serving. Cut off about ¼-inch of the stem end. Use a spoon to scoop out the middle to create a hollow tomato bowl. Simply stuff your chickpea salad inside. You can make the little jagged edges if you like with a sharp paring knife, one cut at a time.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
- 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. FODMAP Friendly gives them a “Fail” at ½ cup (75 g), but the problem here is that we do not know whether they were cooked from dry or are canned, or canned drained.
- Cucumbers: Both Monash University and FODMAP Friendly have lab tested cucumbers. FODMAP Friendly gives them a “Pass” at ½ cup (64 g).Monash states that no FODMAPs were detected upon lab testing and set a serving size at ½ cup (75 g).
- Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
- Tomato: Both Monash University and FODMAP Friendly have lab tested common, beefsteak tomatoes. Monash University lab tests have shown no FODMAPs. FODMAP Friendly gives them a “Pass” at ½ cup (75 g) portions.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. 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.