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!
More Recipes to Try
- Vegan African Peanut Stew with Coconut Rice
- Hearty Vegan Vegetable Soup
- Spinach & Sweet Potato Curry
- Vegetarian Tikka Masala
Herbal Chickpea Stew with Coconut Rice
- ¼ cup olive oil
- ½ yellow onion (sliced)
- 4 cloves garlic (smashed)
- 2 tsp fresh ginger (minced)
- 2 cans chickpeas (drained and rinsed)
- ¾ cup sugar snap pea pods
- 1 tsp ground turmeric
- ¾ tsp dried dill
- ½ tsp cumin
- ½ tsp coriander
- ¼ tsp cardamom
- ¼ tsp cinnamon
- ⅛ tsp cloves
- ⅛ tsp ground ginger
- Zest of one lemon
- 2 Tbsp fresh lemon juice
- 2 cups vegetable broth
- 3 cups baby spinach
- ¼ cup fresh cilantro (chopped)
- ⅓ cup fresh parsley (chopped)
- 2 Tbsp chives (chopped)
- Celtic sea salt and pepper (to taste)
- 2 cups brown rice
- 2½ cups water
- 2 Tbsp apple cider vinegar
- ½ cup coconut milk
- Pinch Celtic sea salt
- In a medium bowl, mix the rice, two cups of water, and apple cider vinegar. Set aside for roughly 12 hours.
- After the soaking, transfer the rice mixture to a medium saucepan. Add the additional water, coconut milk, and sea salt.
- Cover and bring to a boil over medium-high heat.
- Reduce heat to low and simmer until rice is tender and liquid is absorbed. Stir periodically to ensure no rice sticks to the bottom of the pot.
Herbal Chickpea Stew
- While the rice is cooking, start making the stew. Heat the olive oil on medium-low heat in a large skillet. Then add the onion and cook until translucent.
- Add the garlic cloves and sauté for another two minutes, stirring frequently to prevent burning.
- If following a low-FODMAP diet, remove the onions and garlic from the oil. If not, leave them in. Then add the fresh ginger, chickpeas, and pea pods to the skillet.
- Sauté for 3 more minutes before mixing in the turmeric, dill, coriander, cumin, cardamom, cinnamon, ground ginger, cloves, and lemon zest.
- After one more minute, add the lemon juice and broth. Bring to a boil over medium heat. Then reduce heat to medium-low and simmer until stew begins to thicken and the pea pods soften.
- Add the spinach, cilantro, parsley, and chives. Cook until wilted.
- Remove from heat and season with salt and pepper to taste. Serve over Coconut Rice