Chickpea stew – plant-based, low-FODMAP, adaptable and healthy

Don’t be put off by chickpeas when you’re following a low-FODMAP diet. They are high in oligosaccharides (fOdmap), but in larger quantities only. As with any ingredient in a low-FODMAP diet consider a) your own tolerances and b) trialling ingredients so you can really limit how much you’re cutting out. Most things are fine when you enjoy them in small amounts.

Good to know…

  • This recipe is adaptable: if you’re not great with chickpeas at any level more than a small handful, simply bulk out this stew with red and yellow peppers or courgette. Feel free to replace the sweet potatoes with brown rice.
  • Sweet potatoes are high in polyols (fodmaP) but are also high in vitamins and other fabulous nutrients. For me, I like to keep that variety in my diet, so having 1/4 of a small sweet potato gives me that balance.
  • The same goes for avocado, so this recipe is all about listening to your body.
  • Bouillon powder, as all stocks do, contains a small quantity of onion and garlic, but I feel that in such small quantities the effects are negligible

This dish makes 2-3 servings, perfect for next-day lunches!


  1. Cook the chopped green parts of 4 spring onions in garlic oil, adding a pinch of salt to stop them from burning
  2. Next, add 2 chopped carrots and 2 chopped celery sticks
  3. Add 1tbsp ras el hanout and half of a red chilli, chopped, and fry off for 30-odd seconds until the spices are fragrant
  4. Add in 400g chopped tomatoes or plum tomatoes and a tin (or half a tin if better tolerated) of chickpeas (drained)
  5. Add in 1 tsp bouillon powder along with 500ml water
  6. Simmer for 20-30 minutes, seasoning to taste
  7. Serve with roasted sweet pots or brown rice if better tolerated.
  8. A few slices of fresh, ripe avocado complement the heat of the dish well.
  9. Sprinkle parsley leaves on top to beautify the dish!
  10. Enjoy a low-FODMAP, plant-based dish!

Love, Laura xxx



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