Greek Pasta Salad

Chickpeas, fresh oregano, feta, Kalamata olives and heirloom tomatoes were the inspiration for this delish recipe.IMG_4479

Russ wanted wheat pasta. I talked him into trying some gluten free rice pasta instead.  We tossed the warm rice pasta with these delightful ingredients. The verdict: YUM.

IMG_1774Fresh herbs always add nice color and a yummy flavor to a recipe.  I chose fresh oregano for this recipe. Although chickpeas like most other legumes tend to contain a fair dose of FODMAPs, canned chickpeas make the Monash cut-off if you stick with a 1/4 cup portion of drained, rinsed canned chickpeas.

This recipe is great at room temp, but makes a tasty leftover too.  For the dressing, I used a commercial dressing that looks good for FODMAPers and is gluten free! The dressing is called Christo’s Yasou Greek Salad Dressing…but you certainly can substitute my Mustardy dressing for a homemade dressing to make this pasta dish tasty too.  I love a good homemade dressing but sometimes it’s nice to simplify the mealtime prep and use a commercially prepared dressing. Unfortunately, there are very few dressings that are made without garlic and onion. FODMAPer tip: If the dressing ingredients contain the words: natural flavor this could be hidden garlic and onion.

We enjoyed this delicious pasta salad with grilled chicken that was marinated in the Greek salad dressing (noted above) with a little fresh lemon juice and oregano.  It was a perfect light dinner meal–just right for the warm weather we have been enjoying here in New England!IMG_1776Here’s the recipe! Hope you enjoy it! 🙂 I think it would make a great side dish at your next summertime BBQ!

Greek Pasta Salad

Ingredients

  • Serves 4
  • 4 ounces uncooked gluten free pasta (cook according to package directions)
  • 1 cup canned chickpeas, drained and rinsed
  • 1/2 cup crumbled feta cheese
  • 1/2 cup pitted Kalamata olives, rough chopped
  • 2 cups chopped fresh tomatoes
  • 2 tablespoons chopped fresh oregano
  • 1 tablespoon fresh lemon juice
  • 1/4 cup favorite low FODMAP dressing (savory style with oil and vinegar base) I used Christo's Yasou Greek Salad Dressing

Instructions

  1. Drain pasta and place in medium size bowl. Add in chickpeas, feta, olives, 1 tablespoon of oregano and tomatoes.
  2. Drizzle with lemon and dressing. Gently stir to mix.
  3. Season with salt and pepper, as desired.
  4. Garnish with a little more fresh oregano on top.
http://blog.katescarlata.com/2015/05/14/greek-pasta-salad/

8 replies on “Greek Pasta Salad

  • Angela L

    I would love you to keep writing your articles.I love them .I was wondering if the dieticians could get together and talk to airlines.It was not easy on the plane as gluten free dairy free does not necessarily equate to FODMAP.One meal I could not eat at all with highly spiced polenta,eggplant in unknown sauce and Dahl .I ended up having a small package of oatmeal soaked in water ,and dried strawberries.I took other snacks but 20 hours of unknown food was hard.It is so risky not knowing what are in the gluten free breads,biscuits etc as I did not want a tummy ache.

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  • Contented Belly

    This recipe is so good. My husband and I made it for dinner tonight and loved it. I linked to this recipe in my recipe section on my website Contented Belly siting you. I hope you do not mind.

  • Martha Souza

    Hi Kate,
    This is very good. Thank you for sharing.
    There is a pasta available made with Kamut, a grain that is almost gluten free, I understand, but there are small amounts of fructose, galactose and maltose in it.
    Do you think it could be tolerated in the FODMAP diet?

  • Foodie

    Hi, I follow the low fodmap diet and was put on it by a dietitian. During the elimination phase I had zero symptoms, healthiest I’ve been in 13 years. However, I didn’t have much support or advice regarding the reintroduction phase, and still have some issues with my current diet. I don’t think I added in garlic/onion properly, and suffice today I can’t handle it at all now – I react immediately and severely for days. Would I have to redo the entire diet to try reintroducing it again? Otherwise, it has been a godsend. I used to get such bad muscle/body ache everyday, skin reactions/itching, foggy brain along with the other uncontrollable IBS symptoms. I have been tested for SIBO all clear. I should mention that I can’t tolerate oats at all (gf or not), processed bars and cereals – things with too many additives. Dairy in small quantities (but steer clear or cream/yogurt/ice cream), gluten but not everyday, quite a few high fructans are a problem. Is there any truth in combining high fodmap with low fodmap helps tolerate them better? I try to do this with fruits like mango and it helps. Long breaks between meals cause flare ups for me too. Love your blog!

    • katescarlata

      In a case where someone has been on the low FODMAP elimination diet and develops symptoms when foods are re-introduced, I put them back on the low FODMAP elimination diet until they are back to their baseline for a few days–then continue along with re-introducing foods.
      Glad you are improved on the diet. I don’t believe there is a rule about combining low FODMAP foods with high FODMAP foods to enhance tolerance per se—but eating FODMAPs in a mix meal–might be advisable in some instances. Protein, for instance, helps aid fructose absorption. Also, having some fat and fiber at the meal can slow digestion a bit–which can enhance absorption for some folks.

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