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Low-FODMAP, Gluten-free & Vegan Red Pepper Chickpea Stew

A low-FODMAP and gluten-free variation on one of my favorite vegan recipes. Full of vegetables, fiber and plant-based protein, but so delicious you’d never complain about the missing FODMAPs or absent meat!

One tricky thing about the low-FODMAP diet is that it restricts a lot of the most common sources of dietary fiber. Oatmeal is limited to 1/4 cup dry, a lot of whole grain cereals and breads are out, only a very few kinds of legumes are allowed in small quantities, and many fruits and vegetables are limited or disallowed. DSCN0936The diet also limits a lot of foods naturally high in vegetarian protein, such as legumes, pasta, almonds, soy, milk and yogurt.

Actually, limiting fiber (especially soluable fiber) and protein can be good when you’re having an IBS flare-up, since both are hard to digest. However, for those who are following the low-FODMAP diet strictly through the elimination and re-testing phase, as well as those who have to remain on a modified lower-FODMAP diet after the re-testing phase, it can be easy to eat a lot of low-fiber, high-meat meals. That’s a constipating combination, and therefore, no good for IBS in the long term.

This is a recipe I modified from my undergraduate days when I lived in a scholarship hall (kind of like a university-sponsored co-op) and shared a kitchen with six women. One of our duties in the hall was to cook a meal for the members of our small kitchen a couple of times a month. Since I was in the vegetarian kitchen and at the time mostly vegetarian, I starting cooking from an amazing little cookbook I’d acquired from my brother, Vegetarian Planet by Didi Emmons. I made her red pepper chickpea stew with couscous several times, and it was always a hit.DSCN0947

Since going low-FODMAP, I’ve re-created Didi Emmons’ recipe by using canned chickpeas, omitting the onion and garlic, and using quinoa in place of the couscous. Not only is the recipe vegetarian and full of plant-based protein and fiber, it’s unique in flavor: the cinnamon and paprika give at a Moroccan kind of savor.


Red Pepper Chickpea Stew (low-FODMAP, gluten-free, & vegan)
Serves 2
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  1. 1 Tbsp. olive oil
  2. 1 large garlic clove
  3. 1 large or 2 small carrots, peeled and sliced thin
  4. 1 red pepper, seeded and chopped
  5. 1 large tomato, chopped
  6. 1/2 cup red wine or sherry
  7. 1 tsp. paprika
  8. a pinch cinnamon
  9. 1/4 tsp. salt
  10. black pepper, to taste
  11. 1/2 cup canned chickpeas, drained and rinsed
  12. 2 Tbsp. chopped or slivered almonds
  13. 1/2 cup sliced green onion (tops only for strictly low-FODMAP version)
  14. a few sprigs cilantro, chopped
  15. 1/2 Tbsp. (1 1/2 tsp.) lemon juice
  16. 1/2 cup quinoa
  1. Slice the garlic clove in half. Heat the garlic in the oil until brown. Fish out the garlic clove halves and discard. (Or, skip this step and simply use a tablespoon of garlic-infused oil.)
  2. Add the carrot, red pepper, tomato, wine or sherry, paprika, cinnamon, salt and pepper to the garlic-infused oil and bring to a boil. Once the mixture boils, reduce the heat to a simmer and cook, covered, 15 minutes.
  3. Meanwhile, in a small saucepan, bring the quinoa and 3/4 cup of water to a boil. Once boiling, reduce heat to low, cover, and let stand 12 minutes.
  4. After the stew has been cooking for 15 minutes, add the chickpeas, almonds, green onion, cilantro and lemon juice. Heat through.
  5. Divide the cooked quinoa and stew between two bowls to serve.
  1. Double or triple the recipe if serving a larger crowd.
Adapted from Vegetarian Planet by Didi Emmons
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  1. Cora says:

    Everytime I read about all the limitations in a low FODMAP diet I just think, “That’s EVERYTHING! What CAN you eat!?” But then you go and make something like this and I realize… its still possible? This looks absolutely delicious.

    This diet is so fascinating. I’d really like to read up on it more.

  2. Rowan says:

    Unfortunately this is not low FODMAP as you have garlic within the ingredients. An alternative could be garlic infused olive oil.
    A good recipe nevertheless.

  3. Joyce says:

    Thanks for dropping by, Rowan! I can see how that would be misleading–the recipe instructions actually direct you to make garlic-infused oil by heating the garlic in the oil and then discarding the clove. I often use this method to make garlic-infused oil on an as-needed basis. 🙂

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