Chickpeas is one of those foods that are high in FODMAPs but the good news is that the FODMPAs can dissolve in water so canned chickpeas tend to be lower in FODMAPs as some ‘leach’ out into the canning water and are removed when they are drained and rinsed. Canned chickpeas are rated medium in FODMAPs so you can only have a little bit at the time but that's great because chickpeas are a good source of vitamins, minerals and fibre. They are also high in protein and can be a good substitute for meat.
A good way of getting a few daily chickpeas to your diet is to roast them. By doing this yo can add them to all sorts of dishes such as salad's, sandwiches and wraps or you simply eat them on their own. You can add different kinds of flavouring, both sweet and savoury to make them taste really great. I choose to use garlic infused oil, oregano and parmesan this time but you can also use spices such as paprika, cayenne pepper chilli powder, ginger, turmeric, lime. If you fancy something a bit sweeter you can use almond butter, vanilla extract or cinnamon and maybe syrup. There's lots of varieties to try out.
I had some of my roasted chickpeas as a snack and then I saved some for a wrap I made. They tasted so good in the wrap and gave it some crunch which I really liked.
For the wrap I roasted some aubergine in a griddle pan and mixed chopped up peppers, tomato, cucumber, spring onion (green part only). I also made some FODMAP friendly tzatziki (will have to share that recipe soon) and I had some home made kale pesto left over that I used as well. You can also use other FODMAP friendly vegetables such as roasted courgette, pumpkin or broccoli or raw carrot, spinach, lettuce etc. Just choose your favourites and have a go at mixing them all up. I never used to think you could mix roasted vegetables with raw vegetables in a dish but I now think they can really complement each other as they have different textures and very different flavours.
I was dying to eat this wrap because I was so hungry making it and it just looked so great. It just tasted amazing to and I ate it far too quickly but I just couldn't stop myself.
Here is my recipe for roasted chickpeas. Hope you enjoy it :)
1 can chickpeas (400g)
1.5 tbsp garlic infused olive oil
1/2 tsp dried oregano
2 tbsp grated parmesan
salt and pepper to taste
1. Preheat the oven to 200 C° / 392 F°
2. Line a baking tray with parchment paper
3. Drain the water from the chickpeas and and place them on kitchen paper to let the moister transfer to the paper.
4. In a medium bowl mix together the garlic infused, oregano and parmesan. Season with salt and pepper, then add the chickpeas and stir until combined.
5. Place the chickpeas onto the baking tray and spread them out evenly
6. Roast for 30-40 minutes, staring 2 or 3 times.
7. Let the chickpeas cool before removing them from the tray as it will keep them crunchy. Store in an airtight container for up to 3 days.