Low FODMAP Roast Pepper & Pumpkin Hummus
Ingredients
MAKE GLUTEN FREEMakes 15 servings
Roast Pepper & Pumpkin Hummus
200
canned chickpeas in brine (weight after draining & rinsing)*
1
red bell pepper (large)
400
Japanese pumpkin (Kabocha squash or Buttercup squash)
2
olive oil
1
garlic infused oil*
1
water
3
lemon juice*
1.5
paprika*
0.5
ground cumin*
1
dried chilli flakes (small pinch, optional)*
Equipment
- roasting tray
- blender/stick blender
- microwave steamer or bowl
Low FODMAP Roast Pepper & Pumpkin Hummus
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!
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 15
Roast Pepper & Pumpkin Hummus
200
canned chickpeas in brine (weight after draining & rinsing)*
1
red bell pepper (large)
400
Japanese pumpkin (Kabocha squash or Buttercup squash)
2
olive oil
1
garlic infused oil*
1
water
3
lemon juice*
1.5
paprika*
0.5
ground cumin*
1
dried chilli flakes (small pinch, optional)*
Equipment
- roasting tray
- blender/stick blender
- microwave steamer or bowl
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
59
Fat
3.4g
Saturates
0.5g
Protein
1.6g
Carbs
6.3g
Sugars
2.1g
Fibre
2.2g
Salt
0g
Iron
0.4mg
Calcium
11.9mg
Calories
59
Fat
3.4g
Saturates
0.5g
Protein
1.6g
Carbs
6.3g
Sugars
2.1g
Fibre
2.2g
Salt
0g
Iron
0.4mg
Calcium
11.9mg
Calories
59
Fat
3.4g
Saturates
0.5g
Protein
1.6g
Carbs
6.3g
Sugars
2.1g
Fibre
2.2g
Salt
0g
Iron
0.4mg
Calcium
11.9mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 190ºC (374ºF) bake function. Deseed the red bell peppers and slice into strips. Place into a roasting tray and drizzle in olive oil. Place in the oven once it has heated, and roast for about 10 minutes, until the edges start to brown.
- While the oven heats, prepare the pumpkin by peeling, removing the seeds and cutting into small pieces. Place in a microwave proof bowl, add 4 tablespoons of water, and cover with a microwave proof plate. Place in the microwave and cook on high for 7 to 9 minutes, until soft. Be careful not to burn yourself when removing the pumpkin from the microwave.
- While the red bell peppers and pumpkin cooks, prepare the rest of the dip ingredients. Drain and rinse the tinned chickpeas using a sieve. Measure out 200g of chickpeas (about 1 cup).
- Place the chickpeas into a food processor (or blender if you have a powerful one). Squeeze the juice out of the lemons. Add the olive oil, garlic infused oil, water, lemon juice, paprika, and cumin. Season with a couple of grinds of salt and black pepper. Once the pumpkin and red bell peppers are cooked, then add them to the food processor.
- Process for 3 to 4 minutes until smooth. Sprinkle with a pinch of chilli flakes if desired. Leave the dip to cool before serving (this gives it a much better flavour!).
- This dip is fantastic on gluten free bread, crackers and carrot sticks, or you can mix it with salad ingredients and quinoa to make a tasty lunch!
- You can store it in the fridge for up to five days.
Buying Tips
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. 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 and discard 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.
Gluten Free Tips
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.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
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
Professional Reviewer: Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More
