Description
You can have hummus when you are on the low FODMAP diet, but just in smaller quantities. This recipe is a low FODMAP hummus. Gluten-free, dairy-free, vegan.
Ingredients
- 225 g chickpeas (1 1/8 cup), drained and rinsed
- 35 g (2 tbsp + 1 tsp) tahini
- 1.5 tbsp lemon juice
- 3 tbsp garlic-infused olive oil
- 1 tsp ground cumin
- 1 tsp (smoked) ground paprika
- Pepper and salt
Instructions
- Put chickpeas, tahini, lemon juice, garlic-infused olive oil, cumin, paprika powder, pepper and salt together in a food processor and pulse into a smooth mixture (you can also use an immersion blender if you don’t have a food processor).
- Add a little bit of water, one tablespoon at a time and mix. Continue doing this until your hummus has the desired consistency. Taste and season the hummus with some extra spices if necessary.
- Serve with some extra olive oil and a bit of ground paprika on top.
Notes
Eat a maximum of 40 g of hummus per serving to stay within the low FODMAP limit.
If you couldn’t find garlic-infused olive oil, you can also make your own: heat 3 tbsp of olive oil in a pan. When the oil is hot, add two cloves of garlic and leave them to simmer in the oil for 1 or 2 minutes. Remove the garlic from the oil and throw away. You can now use the oil for your hummus. The reason that you can eat this oil without problems is that FODMAPs are not soluble in oil. If you fry the garlic in the oil, the FODMAPs won’t leak out into the oil. The oil will stay low FODMAP, but will get a slight garlic flavour.
- Prep Time: 15 min
