I love, love, love this! It’s one of my easy winter go to meals.

It’s really comforting and warming without being too heavy.

If you love this as much as I do make a big batch all for yourself, putting individual portions into glass containers and storing them in the fridge for a few days. Make sure you re:boil until piping hot before eating.

Unfortunately chickpeas can be a problem food for IBSers because they are naturally high in oligosaccharides (GOS and fructans).

The good news is that oligos dissolve in water so processing and cooking methods can affect the amount of FODMAPs. That’s why canned chickpeas (or ones that have been boiled and drained) are lower in FODMAPs – some oligos ‘leach’ out (into the canned or cooking water) and are then removed when they are drained and rinsed.

***According to Monash 42g canned chickpeas is low in FODMAPs. 84g contains moderate amounts and intake should be limited.

One serving of this contains 60g chickpeas so it is safe to eat in phase one.

Enjoy!

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Chunky Chickpea Minestrone

Servings 4 bowls

Author Tallulah

Ingredients

1 can* chickpeas drained and well rinsed
kale 2 large handfuls, washed and stalks removed
16 cherry tomatoes halved
2 medium-large carrots - washed peeled and chopped
1 courgette
1 tsp oregano
1 bay leaf
2 tbsp frozen chopped basil
1 can plum tomatoes
1 low-FODMAP stock cube
2 cups water 500ml

Instructions

Put all the vegetables (bar the Kale) in a large pan with the stock and water, bring to the boil, lower to a minimum heat and stir occasionally for 10 minutes
Add the plum tomatoes, oregano and chickpeas. Stir occasionally while cooking, for 10 minutes
Add the kale, lower the heat to a simmer and cook for a further 10 minutes.
Finito! Divide into 4 bowls and serve immediately