Prep time: 5 minutes
Cook time: 25-35 minutes
Serves: 3-5
When I was following a low FODMAP protocol, I thought legumes were totally out of the question (tbh most are). But some, like chickpeas, are less likely to cause symptoms if consumed under certain quantities.
In fact, I find this is the case for sooo many elimination diets that are used to heal the gut. We’re talking low FODMAP, SCD (specific carbohydrate diet), GAPS (Gut & Psychology Syndrome diet), histamine protocol, etc.
Don’t get me wrong, I’ve followed a handful of these myself & there is a time & place for them! But in my opinion, they always require specialization for each individual. I mean, no 2 people are the same… & yes, even twins.
When I work with a client 1 on 1, this is always taken into consideration if I think something like a low FODMAP diet may be useful.
One of those foods that I find so many people vary on, is chickpeas. And if we can, I always try to titrate them in because legumes are SO good for our gut microbiome, but for clients who are treating SIBO, I give them the FODMAP-friendly version below!
low-FODMAP considerations:
Chickpeas are considered low FODMAP if consumed at about 1/4c per meal, or less. It’s definitely not a lot, but I’d argue better than none!
So, I wanted to create a recipe that made it really easy for clients to determine how big their servings are. Enter, roasted chickpeas. This recipe is so easy & delicious!!
Last thing I want to note before getting into the ingredients… a low FODMAP is not meant to be long-term. At the end of the day, we have to treat the root cause which will then help your body to enjoy more foods without the symptoms. 🤍
ingredients
1 15oz can of chickpeas
1-2 Tbsp of avocado oil
garlic powder
paprika
coriander
sea salt
FODMAP-friendly version:
option 1: omit garlic & keep everything the same
option 2: omit garlic & swap avo oil for garlic-infused olive oil then cook at 350F for ~ 45 min
steps
Preheat oven to 400F.
Line a baking tray with parchment paper then drain & rinse 1 15oz can of chickpeas
*if you want them super crunchy, dry them with a paper towel.
Spread the chickpeas on your pan then drizzle oil on top.
Lather with lots of garlic, coriander, & paprika
*add more than you’d think, this makes a difference!
Add a pinch of sea salt then mix to coat.
Spread the chickpeas out from each other, this will help them get crispy.
Pop in the oven & set a timer for 15 min.
At 15 min, lightly mix the chickpeas to prevent them from burning. place back in the oven for another 10 min
*leave in 5-10 min longer for extra crunch
I’d love to know if you make these! Write to me here or tag me on IG if you try this recipe & I’ll reshare 🙂
xo, Kenn
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