Low FODMAP hummus. It is possible

April 20, 2015

Hummus. Hommus. Houmous.

Doesn’t matter how you spell it, it’s delicious. It contains a great dose of fibre and prebiotics (which are great for gut health) BUT some hummus’ can also cause a bit gut-grief. Never fear – a low FODMAP hummus recipe is here!

There are different versions, but generally the traditional hummus recipe includes the triple threat of FODMAPs – chickpeas, sesame seeds (tahini) and garlic.

plus
get it?!?

However, if we shift around the recipe, modify some of the ingredients and measurements PLUS take care with how much is actually eaten, then a homemade hummus can still be enjoyed on a low FODMAP diet. Check out the following recipe.

Low FODMAP hummus

1 serve = 2 tbsp of hummus

Ingredients

  • 1 x 400g tin of chickpeas*, rinsed and drained (IMPORTANT!)
  • 2 tbsp tahini**
  • 2 tbsp garlic infused oil
  • 1 tbsp onion infused oil
  • 2 tbsp lemon juice
  • 1 tbsp water
  • ½ tsp cumin
  • Salt and pepper to taste

Method

  1. Drain and rinse the canned chickpeas, set aside.
  2. Combine all ingredients in the blender or food processer and blend until smooth and well combined.
  3. To reach your desired consistency, you can add a dash more water and/or oil.
  4. Serve with rice crackers, vegetable sticks or on a slice of low FODMAP toast with poached eggs for breakfast. Yum.

Tip: For beetroot hummus, substitute half the chickpeas for the same quantity of tinned beetroot.

Note:
*¼ cup of canned chickpeas is low FODMAP according to Monash University.
**2 tbsp of tahini paste is low FODMAP according to Monash University


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