Low FODMAP Muhammara
After my successful experiment to make a low FODMAP roasted red pepper dip, I have a delicious variation on this recipe for you today. Low FODMAP muhammara!
I saw it coming by on Pinterest several times and it sounded delicious, so I decided to make a low FODMAP version of it. Muhammara is a roasted red pepper dip from Syria with walnuts and pomegranate syrup.
Different from the normal roasted red pepper dip because it has a very unique flavour, but just as good as a party snack or as a low FODMAP sandwich topping. You should really try this!
Low FODMAP Muhammara
- Total Time: 10 min
- Diet: Vegan
Description
A delicious walnut roasted red pepper dip from Syria: low FODMAP muhammara. Delicious as a party snack or on a sandwich! Gluten-free, lactose-free, vegan.
Ingredients
- 3 roasted red peppers (I used peppers from a jar, check the ingredients for FODMAPs)*
- 75 g walnuts
- 1.5 tbsp pomegranate syrup (this is sold in Turkish supermarkets)
- 3 tbsp oat flour (or ground oatmeal)
- 1 tsp cumin
- A pinch of cayenne pepper
- Pepper and salt
- A splash of lemon juice
- 1 tbsp olive oil
Instructions
- Put all ingredients together in a bowl and mix it with a food processor or hand blender into a smooth mixture.
- If you think the spread is too thin, add some extra oats. If it is too thick, add some extra olive oil or lemon juice.
Notes
*Note: bell pepper was retested in 2022 and it is now limited low FODMAP. Red bell pepper is low FODMAP up to 43 grams per serving. If you are still in the elimination phase or know that you react to fructose, I recommend eating a maximum of 40 grams of muhamarra per serving.
- Prep Time: 10 min
- Category: Spreads & sauces
- Method: Blender
- Cuisine: Middle Eastern
Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen.
8 Comments
Can I use something in place of 1.5 tbsp pomegranate syrup (this is sold in Turkish supermarkets?
You can leave it out or replace it with balsamic vinegar
How long will it keep in the fridge?
3 to 4 days, in a closed box or jar in the fridge 🙂
Hi! How many servings would this recipe make?
It makes about a jar full of muhammara. I usually use it as a spread for on bread or to dip veggies in, then it makes easily 8 servings.
This is a really great recipe and I have made it repeatedly and it’s always successful.
However, is Pomegranate Syrup not relatively high FODMAP? My understanding is that it is.
It has not been tested. Pomegranate itself is low FODMAP in small servings and because you use only 1.5 tbsp for the entire recipe I think it must be ok. But it is always good to test for yourself how you react to it.