Low-FODMAP Smoky Collards With Chickpeas

collards and chickpeas
Patsy Catsos, MS, RDN, LD
Total Time: 25 min
Prep Time: 15 min
Cook Time: 10 min
Servings: 4 (3/4 cup each)

Nutrition Highlights (per serving)

172 calories
9g fat
17g carbs
9g protein
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Nutrition Facts
Servings: 4 (3/4 cup each)
Amount per serving  
Calories 172
% Daily Value*
Total Fat 9g 12%
Saturated Fat 1g 5%
Cholesterol 7mg 2%
Sodium 578mg 25%
Total Carbohydrate 17g 6%
Dietary Fiber 8g 29%
Total Sugars 2g  
Includes 0g Added Sugars 0%
Protein 9g  
Vitamin D 0mcg 0%
Calcium 189mg 15%
Iron 2mg 11%
Potassium 318mg 7%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Like kale, collards are near the top of the list when it comes to nutrient-rich greens, but many of us have never learned to like them. Eating greens like collards may reduce your risk of cardiovascular disease by as much as 16 percent.They may reduce the hardening of arteries to improve heart health.

We've created a recipe that will make you want seconds! Blanching the greens before sautéing reduces some of their bitterness, while bacon and smoked paprika contribute rich flavor. Add some variety to your low-FODMAP vegetable rotation with these greens.

Ingredients

  • 2 1/4 tsp. salt, divided
  • 1 lb. collard greens
  • 2 tbsp. garlic-infused olive oil
  • 2 oz. sliced Canadian bacon, finely diced
  • 2/3 cup scallions (green part only)
  • 1 1/2 tsp. smoked paprika
  • 1/4 tsp. freshly ground black pepper
  • 1 cup low-sodium canned chickpeas, drained and rinsed
  • 6 tbsp. water

Preparation

  1. In a stockpot or Dutch oven, bring 3 quarts of water and 2 teaspoons of salt to a boil.

  2. While water is heating, trim collard greens. Where the rib is more than 1/8-inch thick, trim closely, and discard the rib. Stack several leaves together and slice them crosswise into half-inch slices.

  3. Wash and drain the leaves, and submerge them in the boiling water. Cook for two minutes, stirring a couple of times. Drain the leaves in a colander.

  4. Return the pot to the stove and heat on medium-high. When the pan is hot, add garlic-infused oil, swirling the pan to coat it with oil. Add the diced bacon and cook until crisp and brown, about one minute.

  5. Add collards, scallions, 1/4 teaspoon of salt, smoked paprika, and pepper. Sauté for two minutes.

  6. Add chickpeas and water. Lower the heat to medium, cover, and cook until leaves are tender but slightly chewy, about 3 minutes.

  7. Remove cover; if any liquid remains, turn the heat back to medium-high and cook with occasional stirring until liquid is evaporated.

Variations and Substitutions

Canadian bacon is also known as "back bacon." You can use diced regular bacon, ham, or pancetta instead of Canadian bacon.

To make this recipe vegetarian, omit the bacon and increase the smoked paprika to 2 teaspoons.

You can choose another type of green, such as Swiss chard or kale for this dish.

Cooking and Serving Tips

  • This dish is excellent, with a splash of lemon juice on top to serve.
  • Turn this side dish into a filling meal: serve it on cooked rice, quinoa, millet, buckwheat groats, teff, or millet. These are all low-FODMAP grains you can enjoy without triggering symptoms.
  • You can also add any type of protein to the side or on top of these greens for a more filling and complete meal.

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2 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Pollock RL. The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysisJRSM Cardiovasc Dis. 2016;5:2048004016661435. doi:10.1177/2048004016661435

  2. Blekkenhorst LC, Bondonno CP, Lewis JR, et al. Cruciferous and total vegetable intakes are inversely associated with subclinical atherosclerosis in older adult womenJ Am Heart Assoc. 2018;7(8). doi:10.1161/JAHA.117.008391