Chickpea and Orange Salad {AIP Reintroduction + Adaptable}

Seeing as we're getting close to the upcoming release of my Autoimmune Protocol Reintroduction Cookbook, I want to share some reintroduction recipes here on the blog. AIP is NOT a forever diet after all, and it's good to have some resources that help you through the reintroductions without handfuls of other competing reintroduction foods at the same time. It's also helpful for you to have some substitution options in case you haven't reached this stage in the reintro process yet. Notice I said YET. Your time will come friend!

As you'll read below, chickpeas, or garbanzo beans as they're also known, are highly beneficial to our gut microbiome and a worthy reintroduction. When the AIP was originally created, chickpeas were placed in the stage 4 reintroduction category along with all other legumes. However Dr Sarah Ballantyne's research in 2019 led her to make some changes because it turns out Chickpeas, lentils and split peas really do have more pros than cons. BUT it's worth taking some time to prepare them properly or buy the correct brand, so read on.

If using dried chickpeas, I suggest you soak them for 8-10 hours in plenty of cold water and a splash of apple cider vinegar or lemon juice. This reduces their lectin content considerably and will enable you to digest them much more efficiently. Pressure cooking is advisable with legumes because it reduces their lectin content still further. And when you add a strip of kombu to the pot, that not only improves digestibility but provides a good dose of sea minerals. It will take you just 10-12 minutes to pressure cook your soaked chickpeas on high manual. If you prefer to purchase your chickpeas on the other hand, I highly recommend Eden Foods as they actually soak their legumes, followed by pressure cooking with kombu, which I believe is rare for manufacturers to do.

In what way is this Chickpea and Orange Salad nutritious?
Chickpeas - (or garbanzo beans) are a Stage 3 reintroduction. Once you are on the way with your reintroductions, put chickpeas near the top of your Stage 3 list because they have been shown to increase Bifidobacterium and Lactobacillus levels in the gut. These friendly bacteria also protect against dysbiosis, which makes them extremely beneficial and definitely not to be feared or avoided.

Artichokes - are rich in vitamins, minerals and antioxidants, plus a good source of insoluble fibre, which means they help stimulate digestion and regulate the bowels. Most canned and jarred artichokes contain citric acid (derived from corn) so if you cannot find them, not to worry. Baby artichokes can be cooked in 7-8 minutes in the Instant Pot, or steamed within 15 minutes. You can also use fully grown artichokes and double the cooking time.

Herbs - I always say this but it's for good reason: Treat herbs as you would vegetables - they are incredible nutritious, so none of this garnish nonsense. Throw the whole bunch in. Cilantro is a particularly useful herb on a healing protocol because, in addition to being loaded with phytonutrients, it helps chelate heavy metals. If you don't care for cilantro, throw in chopped parsley instead.

Daikon - contains digestive enzymes which boosts digestion, and aids bile flow which is necessary for digesting fats and supporting detoxification via the GI tract. Daikon is also antibacterial and antifungal so helps clean up and regulate pathogens in the gut.

Asparagus - is high in anti-inflammatory nutrients including Vitamin K, a fat soluble vitamin that regulates calcium placement and aids bone health. Like artichokes, it's a great source of insoluble fibre. Another benefit is the glutathione it supplies which helps the body defend against oxidative stress.

Fennel - one of my favourites, it's high in Vitamin C so helps collagen production, as well as containing other valuable nutrients. If you suffer with acid reflux try fennel as it can help balance pH levels in the stomach. Note fennel seed is a stage 1 reintroduction.

Can I make this recipe ahead?
Yes but I would throw the herbs in before serving so they don't wilt too much and your salad is still beautifully fresh.

Can I make this Chickpea and Orange Salad AIP elimination phase compliant?
Yes. Sub cauliflower rice for the chickpeas and you're good to go. Yum! 

If you give this a try please leave me a comment to let me know how much you love it. And don't forget to tag me on Instagram @healing_family_eats so I can see, and share your creations.

And if you're wanting more delicious reintroduction recipes, you'll love my book The Autoimmune Protocol Reintroduction Cookbook.

Chickpea and Orange Salad
Prep time: 20 minutes
Serves 6
Print the recipe here!

Dressing -
6 tablespoons extra virgin olive oil
3 tablespoons red wine vinegar
3 tablespoons fresh orange juice
8 anchovy fillets, rinsed, drained and chopped
1 teaspoon honey

Salad -
3 cups cooked chickpeas, drained and rinsed *
6-7 cooked artichoke hearts, halved *
1 small fennel, halved lengthways and thinly sliced widthways
6 thin asparagus, chopped
3 inch piece daikon, cut into matchsticks
3 spring onions, thinly sliced
1 large orange, peeled and segmented
1 large bunch cilantro, chopped
3-4 oz romaine heart, chopped
1/2 English cucumber, quartered lengthways and chopped

First make the dressing. Whisk all ingredients together in a bowl and set aside to macerate.

Put the salad ingredients into a large bowl and mix together.

Pour the dressing over the salad and toss well. Serve.

* Note: To keep this recipe AIP compliant sub cauliflower rice for the chickpeas. Also be sure to read labels on packaged artichoke hearts. If they contain citric acid they contain corn. If you cannot source artichoke hearts, you can steam baby artichokes in 15 minutes and fully grown artichokes in 30 minutes. Alternatively steam for half the time in the Instant Pot.