Herbal Chickpea Stew with Coconut Rice
Lately my garden as been overflowing with fresh herbs and greens. My favorite part of summer is stepping outside barefoot to gather fresh produce right outside my door. Last week I made this Herbal Chickpea Stew with Coconut Rice and incorporated spinach, pea pods, chives, parsley, and cilantro from the garden. It was bursting with flavor from the herbs and spices! Not only that, but it’s gluten free, vegan, and low-FODMAP!
If you look at the recipe, you’ll notice that the total time to make Herbal Chickpea Stew is nearly 13 hours! Hardly a quick weeknight dinner! This is because I soak my rice for 12 hours before cooking. Although this step is optional, it makes the rice easier to digest and the nutrients more readily available for the body. To soak the rice, mix two cups of brown rice with two and a half cups of water and two tablespoons of apple cider vinegar. (Don’t worry–you won’t be able to taste the vinegar in the finished product.) Cover the bowl with a dish towel and set it aside until you’re ready to cook the rice. If you aren’t able to plan meals so far in advance, skip this step and continue to cook as written. However, the rice may take longer to cook if not soaked.
Herbal Chickpea Stew
The stew itself has a long ingredient list, but it isn’t as intimidating as it looks. Swap out spices to fit your preferences or what you have in the pantry. Another option is to use the turmeric as written and use a teaspoon or two of garam masala in place of the other spices. Garam masala is a spice blend that contains many of the ones used in this recipe.
As always, feel free to get creative with herbs and greens as well. Use whatever you have on hand or can find locally. Bok choy, kale, or Swiss chard could be used in place of spinach. A variety of different herbs, such as basil or oregano, could be used as well to change the flavor profile.
Low FODMAP Diet
Lately I’ve been following a low FODMAP elimination diet in order to figure out what foods I’m sensitive to. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are all types of carbohydrates that some individuals cannot digest, leading to GI issues. This isn’t a fad diet for weight loss or anything someone should try without consulting a doctor first. However, if you’re doctor recommends this diet, then Herbal Chickpea Stew is a safe, flavorful, and delicious meal.
All of the ingredients in this recipe are low FODMAP in the appropriate quantities. According to the Monash University FODMAP app, chickpeas are low FODMAP in a 42 gram serving (1/4 cup) and moderately tolerable in an 84g serving (1/2 cup).
Onions and garlic are high in FODMAPS, so I sauté them first to flavor the oil. Then I discard the them in the compost and continue cooking with the infused oil. This is a safe way to get some delicious flavor because FODMAPS are not fat soluble and will not get into the oil.
In addition to being a low FODMAP meal, Herbal Chickpea Stew is gluten free and vegan, making is a safe option for many dietary restrictions. Enjoy!