Low FODMAP Mediterrean Chickpea Stew
Prep time
Cook time
Total time
This recipe is really tasty and quick to make. Serve it with rice or quinoa and a side salad of chopped cucumber, red pepper, spring onions and Kalamata olives.
Audrey Inouye:
Recipe type: Main
Cuisine: Vegetarian
Serves: 6
  • 1 cup green leek tops, chopped
  • 1 tbsp lemon juice and zest of one lemon
  • 1 tbsp extra virgin olive oil
  • 1.5 tsp coriander, ground
  • 1 tsp cumin, ground
  • ½ tsp salt
  • 3 cups diced canned tomatoes
  • 14 oz (1.5 cups) chickpeas, rinsed and well drained
  • 20 Kalamata olives, pitted and chopped
  • 2 large handfuls of chopped spinach or baby kale
  • ½ cup feta cheese, broken into small pieces
  • Garnishes (optional but highly recommended):
  • Lemon zest
  • Chopped cilantro
  • Green onion tops
  • Ground pepper
  • Garlic infused olive oil
  1. Rinse the leeks well under running water to remove dirt. Use the green tops only.
  2. In a large skillet, heat the oil over medium heat. Add the leeks, coriander, cumin, and salt. Cook, stirring often for about 5 minutes until the leeks are soft..
  3. Add the tomatoes, canned chickpeas (well rinsed), olives and lemon zest.
  4. Reduce the heat to medium and cook, stirring occasionally for 15 minutes.
  5. Remove from heat and stir in the spinach and lemon juice.
  6. Serve over rice or quinoa and with a side salad.
  7. Top with any combination of crumbled feta, chopped cilantro, green onion tops, garlic infused olive oil, lemon zest, ground pepper.
  8. Enjoy!
Nutrition Information
Serving size: 200 ml
Recipe by IBS Nutrition at http://www.ibsnutrition.com/low-fodmap-mediterrean-chickpea-stew/