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Sometimes ya girl just wants a quick meal without turning on the stove or oven. This Chickpea Avocado Salad comes together super quickly in a pinch, using pantry essentials! Garlicky, dill-y and slightly tangy, this mixture can be enjoyed as a meal with sandwich bread or in a wrap. Or it can serve as a protein-filled snack with your favorite crackers! Anytime I make this, I have it as meals AND snack on it in between. 🙂
I was never a bean or legume fan pre-FODMAP diet. Considering many are high FODMAP in moderate servings, I never tried to incorporate them into my meals. But the past year or so, I’ve been having some chickpeas, lentils and black beans here and there. Now I have genuinely started to enjoy them! They bulk up meals and make them more satiating. And they’re a great source of plant protein, and provide an interesting texture to entrees!
Chickpeas are low FODMAP in 1.48 oz servings (about 1/4 cup). Avocado is low FODMAP in 1.06 oz servings. Want to make this elimination phase friendly? Be sure to measure out the ingredients so that both are in the green light category based on the Monash University app. I can now handle a little bit more though without any tummy issues. 🙂 So be sure to eat based on your own personal intolerance!
If you make my Chickpea Avocado Salad, be sure to leave a comment, give the recipe a rating or tag me on Instagram! I love it when you guys try my recipes. I’d love to know if you enjoy them as much as I do!
Chickpea Avocado Salad – Low FODMAP, Dairy Free, Vegan
Ingredients
- 1 15-oz canned chickpeas rinsed
- 6 oz avocado about 1 large haas avocado
- 1/2 cup cherry tomatoes chopped
- 1/4 cup chopped green onion tips
- 2 tbsp pickled jalapeno optional
- splash pickled jalapeno bringing juice optional
- 1 tbsp lemon juice about 1/2 medium lemon
- 2 tsp garlic oil see notes
- 1 tsp dijon mustard
- 1 tsp maple syrup
- 1/2 tsp dried dill
- 1/4 tsp turmeric
- salt & pepper to taste
Instructions
- Pour canned chickpeas into a bowl big enough to hold all ingredients. Smash chickpeas with a fork or potato masher until most chickpeas are mashed.
- Add all remaining ingredients and mix thoroughly.
Notes
- If using store-bought garlic-infused oil that is not certified FODMAP-friendly, make sure to use a brand that doesn’t list “garlic oil,” “garlic essential oil,” “garlic essence,” “garlic flavoring,” “natural roasted garlic flavor,” or anything similar in the ingredients list. There’s no way to know whether these ingredients are low FODMAP. More on that in this article on FODMAP Everyday.
- Rinsed canned chickpeas are low FODMAP in 1/4 cup servings (1.48 oz). Avocado is low FODMAP at 1.06 oz (about 1/8 of a whole avocado). By keeping this recipe as 6 servings, this ensures chickpeas and avocado stay in the green zone of FODMAP content for both. Always eat to your own personal level of tolerance!
- I tolerate spiciness well so I personally love an extra kick in this using the pickled jalapenos and splash of brining juice. This is entirely optional, and the recipe will be delicious without as well!