Low-FODMAP Vegan Chickpea Scramble
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I’ve been following a low-FODMAP diet lately, and have really been relying pretty heavily on chickpea scrambles to add protein to my diet, while also feeling like I’m still eating real food. I’m a big fan of savory breakfast foods, and maintain a low carb vegan diet as well, so I wanted to come up with a recipe that would be tasty enough to help me stick to this, but also would provide actual nutritional benefits.
The turmeric in this recipe not only serves as a coloring agent (because who wants weird, beige-looking eggs), but provides some anti-inflammatory compounds as well. Additionally, black pepper contains a compound called piperin, which actually helps curcumin (basically the active compound in turmeric) to be absorbed and used in the body. So, if you use turmeric in a dish and want to get the full benefits, be sure to use black pepper too!
The flaxseeds in this recipe provide fiber as well as omega-3 fatty acids. They also work to bind the chickpea flour into a more egg-like scramble.
This recipe is nut free, gluten free, dairy free, egg free (vegan) and low-FODMAP.
Notes on Making Low-FODMAP Vegan Chickpea Scramble
- I use Bob’s Red Mill garbanzo bean/chickpea flour for this. It’s pretty easily found in most supermarkets, and is affordable to boot! I also used Bob’s Red Mill flax seeds.
- Because I used a nonstick pan, I didn’t use any additional oil. Nutrition info is based on only using the 1 tsp of oil that is actually in the recipe. Be sure to adjust accordingly if you are tracking.
- When using ground flax seeds in a recipe, I find it’s best to purchase whole seeds and grind as needed. This helps to keep the seeds from oxidizing. Similarly, I like to keep my flaxseeds in the fridge.
This egg-free alternative to a breakfast staple is high in protein, fiber and good fats, while being vegan, gluten free, nut free and low FODMAP.
- 1/4 cup garbanzo bean (chickpea) flour
- 1/4 cup water
- 1/2 tbsp ground flax seeds
- 1 tbsp dehydrated chives
- 1/4 tsp turmeric
- 1/4 tsp baking powder
- 1 tsp olive oil, plus oil for frying (if need be)
- salt and pepper to taste
- Blend all the ingredients together, and let sit for a minute or two to thicken.
- Heat a frying pan to low-medium heat. Add in some oil for frying, if you aren't using a nonstick pan!
- Pour the chickpea mixture into the pan, and let sit until the edges are done, and there are reasonably large bubbles coming up from the center. This is pretty much like making a pancake until this point.
- Now, scramble the mixture and cook about two minutes or so longer, until everything is cooked through. Add any extra seasoning, and enjoy!