Low-FODMAP Middle Eastern Chickpea Salad; Gluten-free, Vegan

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This is my mother-in-law’s recipe for a Middle Eastern (she called it Israeli) Chickpea Salad that I just came across in my old recipe book.  I knew I had to modify it for low-FODMAP since we can have canned chickpeas!

This recipe is a simple and delicious, one-bowl preparation.

Fun FODMAP fact: Note that green and red peppers are a little different in FODMAP content.  Also, make sure you drain the chickpeas- the liquid in the can is where the FODMAPs are.  Do not substitute regular chickpeas as they are much higher in FODMAP content!

You may also love my low-FODMAP Superfood Kale Salad and my low-FODMAP Cobb Salad recipes.  Or over 400 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Middle Eastern Chickpea Salad; Gluten-free, Vegan

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (based on available FODMAP data at time of posting)

Serves 8

Prep time 10 min


  • 1 (15 ounce) can chickpeas, drained and rinsed of liquid
  • 3/4 cup chopped fresh parsley
  • 1 red bell pepper, chopped into small cubes
    • 43g is one low-FODMAP serving
  • 1/2 medium green bell pepper, chopped into small cubes
    • 75g is one low-FODMAP serving
  • 2 cups chopped cucumber (about 1 medium cucumber)
  • 1 tsp fresh scallion tips, chopped (green tips only)
  • Dressing ingredients
    • 3 tablespoons olive oil
    • 2 tablespoons red wine vinegar or raspberry vinegar
    • 2 & 1/2 tablespoons maple syrup
    • 2 teaspoons fresh lemon juice


  • Whisk together dressing ingredients in a large glass or small bowl
  • Place salad ingredients in large bowl and toss with dressing

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Comments Rating 5 (1 review)

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  1. Isabelle September 17, 2021
    • Rachel Pauls Food September 18, 2021
  2. Daphne Hager June 21, 2023
    • Rachel Pauls Food June 22, 2023

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