Low FODMAP 20- Minute Chickpea Bowls

We all have those days where the last thing we want to do is cook an elaborate meal. Without all the takeout and frozen meal options our high FODMAP eating friends have, we are left to be a bit more creative with our pantries. 

This meal was borne out of desperation for a quick meal, and a desire to cut as much meat out of my diet as possible. So put this one on your meal plan next week - it's quick, easy, cheap, and as always, Low FODMAP. 

Here ​I feature Casa de Sante Mexican Seasoning, which is a great pantry staple for the low FODMAPper who misses Mexican food (*raises hand enthusiastically*) and is salt-free. Alternatively, you could use FODY Taco Seasoning and omit the salt called for, or my homemade version.


Low FODMAP 20-Minute Chickpea Bowls
Serves 4
1 cup of canned chickpeas, drained and rinsed well
1 cup of uncooked long grain rice, like basmati or jasmine
2 cups Low FODMAP broth/stock
1 tbs garlic infused oil
1 tsp Casa de Sante Mexican Seasoning Mix
1/2 tsp salt

Optional toppings:
Low FODMAP Salsa*
Shredded aged cheese
Low FODMAP sour cream (lactose-free or Tofutti)
Corn tortilla chips
1/8 medium or 20g avocado

*I used homemade but you could use FODY or Casa de Sante


Start by rinsing your rice thoroughly.

Then, in a medium pot, add the garlic infused oil and seasoning mix. Heat on medium-low heat until the mixture is fragrant, about 2 minutes. 

Add the rinsed rice to the pot, and stir to coat evenly with the spice and oil mixture. Continue to let this toast for another 5 minutes or so. 

Meanwhile, rinse the chickpeas well, and add them to the pot. Stir to combine.

Add the broth/stock and bring to a boil. Once boiling, turn heat down to low, put the lid on and let this cook for 20 minutes.

Meanwhile, prep your toppings: salsa, cheese, chips, sour cream, avocado and whatever else your little heart desires.

The rice and chickpeas are done when the liquid is completely absorbed and the rice is cooked through.

Serve with your favorite toppings and enjoy!

What's your go-to meal when you just don't feel like cooking?