Low FODMAP mixed salad with chickpeas

Low FODMAP mixed salad with chickpeas

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Everyone should have a go-to recipe for a cucumber and tomato salad. Not only do they look nice together (contrasting colors and all), they bring a fresh taste and texture to the table. Especially on hot summer days I enjoy the cool vegetables with the saltiness of the olives. I have been making my low FODMAP mixed salad for years. It’s an adaptation of the recipe I used before I developed IBS and I’m glad it still works for me.

This recipe was revised in 2022 with the new recommendations from Monash.

Ingredients for low FODMAP mixed salad with chickpeas

This salad only takes some chopping and mixing before it’s ready to eat. Here’s some extra info on the ingredients used.

Cucumber – I use English cucumbers as that’s what’s commonly available here. And I leave them unpeeled, more as a personal preference.

Cherry tomatoes – My recipe originally called for fresh common tomatoes. After a Monash update, I’ve switched to using cherry tomatoes. These are limited low FODMAP.

Black pitted olives – Not a fan of olives? Capers could be a good low FODMAP substitute.

Canned chickpeas – Use canned rather than dried chickpeas. As they are canned, the chickpeas leach some of their FODMAPs into the liquid they sit in. Rinse well before using.

Spring onion – Only use the green part of the stalk.

Whole grain mustard – I use Dijon a’ l’ancienne, a mild mustard made with whole mustard seeds.

Red wine vinegar – Can be substituted by regular white vinegar, white wine vinegar, or rice vinegar.

Can I store this in the fridge?

Making your low FODMAP mixed salad with chickpeas in the morning is fine if you’ll eat it by dinnertime. Make sure it’s covered in the fridge so the ingredients don’t dry out. Keep the dressing separate and add just before serving.

A bowl of low FODMAP mixed salad with chickpeas, presented with dressing and serving cutlery set

Low FODMAP mixed salad with chickpeas

A crunchy fresh salad for the hottest days.
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Course Salad
Cuisine European
Servings 2
Cost €€

Ingredients
  

Salad

  • 0.5 small cucumber
  • 90 grams cherry tomatoes
  • 80 grams olives
  • 80 grams canned chickpeas
  • 1 stalk spring onions, green part only

Dressing

  • 2 tsp extra virgin olive oil
  • 2 tsp coarse mustard
  • 2 tsp red wine vinegar
  • 2 tsp maple syrup

Instructions
 

  • Rinse the canned chickpeas well. Cut the olives into half.
  • Cut the cucumber in half lengthwise. Use a teaspoon to scoop out the seeds and chop the cucumber into slices.
  • Halve the cherry tomatoes and finely slice the spring onion stalks.
  • To make the dressing, stir olive oil together with the red wine vinegar, maple syrup and mustard.
  • Combine the cut cucumber, tomato, olives, spring onion and chickpeas in a bowl and mix in the dressing.

Notes

  • Canned chickpeas are low FODMAP up to 42 grams per serving (after that, high in GOS).
  • Cherry tomatoes are low FODMAP up to 45 grams per serving (after that, high in fructose).

Blogpost and recipe last revisited August 2022.