* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
This low FODMAP roasted red pepper & pumpkin hummus is one of my favourites. It is perfect on toast for breakfast, as a dip for snacks, or as a delicious salad bowl topping! I used to love hummus before starting the low FODMAP diet, but the large amount of chickpeas definitely didn’t love me! I have made this hummus so it only contains 14g of chickpeas per serve, which is well below the safe low FODMAP (44g) serve recommended by Monash University. Just remember to divide the dip into about 15 serves. It can be stored in the fridge for about five days.
Cooking Note: If you do decide to use butternut pumpkin, make sure you divide the hummus into 15 serves to keep it low FODMAP. Make sure you let the humus cool before eating to give it a better flavour!
Garlic infused oil is found in the oil section of your local supermarket. It should be clear with no floating bits of garlic. You can also make garlic infused oil at home by frying garlic cloves in cooking oil, until they are golden and fragrant (then remove the garlic before you continue cooking your meal). This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Buy chickpeas canned in water or brine (the oligosaccharides will leach into the liquid, which reduces the FODMAP content). Make sure you rinse the chickpeas well in water before using.
Make your lemon juice and lemon zest from fresh lemon.
Check your dried chilli flakes do not contain onion or garlic powder.
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.