Makes 6 servings (1 batch makes @ 1 cup, 2-3 tablespoons per serve)
Dip! I am MEGA excited about this 5 minute low FODMAP beetroot dip. It's fast and easy and it's a show stopper flavour bomb that will leave your friends and your belly wanting more.
The flavours are vibrant just like the colour. Somehow the combo of cumin, fennel, coriander and mint gives this dip a trendy middle eastern vibe.
Personally, I would happily eat this dip on rice crackers as part of my lunchbox every day. But the gorgeous pink also makes this dip a stunning centre piece for a sharing platter. If I'm showing off I like to top mine with a sprig of mint and a small sprinkle of toasted seeds.
The best part is that this dip only has 5 minutes of hands-on prep.
FODMAP Note: Canned beetroot is low FODMAP and the serving size used in this recipe is well within low FODMAP guidelines, check the Monash Low FODMAP App for more info. You can enjoy 2 to 3 tablespoons of dip per serving.
SERVES 6 (1 batch makes @ 1 cup, 2-3 tablespoons per serve)
Make your lemon juice and lemon zest from fresh lemon.
Check the coconut yoghurt for inulin (chicory root) and high FODMAP sweeteners like honey, agave syrup, fructose, fructose glucose syrup, fruit juice, or high fructose corn syrup. Also check that your yoghurt does not contain high FODMAP fruit.
We recommend using canned beetroot in recipes as it is lower in FODMAPs. Canned beetroot is low FODMAP in 60g serves, whereas fresh beetroot is higher in FODMAPs and the serving size must be limited to 20g.
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
There are no dairy free tips for this recipe.
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Audrey Inouye is a FODMAP trained registered dietitian in Canada. She began her career in public health by managing community outreach and peer support programs for diabetes and prenatal nutrition. Audrey later branched into private practice and founded I... Read More