Chickpea Avocado Salad - Low FODMAP, Dairy Free, Vegan
Garlicky, dill-y and slightly tangy, this perfectly savory chickpea avocado salad comes together in less than 30 minutes and is best enjoyed on toast, in a wrap, or as a protein-filled cracker dip.
Servings 6
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!