Traditional Low FODMAP Hummus
Ingredients
MAKE GLUTEN FREEMakes 8 servings makes 1.5 cups per batch (3 tablespoons per serve)
Traditional Hummus
400
canned chickpeas in brine (drain & rinse before using)
2
tahini
2
lemon juice*
2
garlic infused oil*
1
olive oil
5
water (we used a 15ml tablespoon)
0.5
ground cumin*
0.5
salt
Equipment
- food processor
Traditional Low FODMAP Hummus
Bet you didn't think traditional low FODMAP hummus was possible? Well, this low FODMAP recipe is going to blow your mind! We recapture the garlic flavour by using low FODMAP garlic infused oil and a safe serve of tahini gives this recipe that authentic hummus flavour.
Low FODMAP Note On Chickpeas: According to Monash University canned chickpeas are low FODMAP in 1/4 cup (42g) serves. Just make sure you rinse and drain the chickpeas well before using. This recipe is low FODMAP when you divide it into the recommended number of serves.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 8 makes 1.5 cups per batch (3 tablespoons per serve)
Traditional Hummus
400
canned chickpeas in brine (drain & rinse before using)
2
tahini
2
lemon juice*
2
garlic infused oil*
1
olive oil
5
water (we used a 15ml tablespoon)
0.5
ground cumin*
0.5
salt
Equipment
- food processor
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
85
Fat
6.3g
Saturates
0.9g
Protein
2.4g
Carbs
5.6g
Sugars
0.1g
Fibre
1.9g
Salt
0.2g
Iron
0.9mg
Calcium
34.6mg
Calories
85
Fat
6.3g
Saturates
0.9g
Protein
2.4g
Carbs
5.6g
Sugars
0.1g
Fibre
1.9g
Salt
0.2g
Iron
0.9mg
Calcium
34.6mg
Calories
85
Fat
6.3g
Saturates
0.9g
Protein
2.4g
Carbs
5.6g
Sugars
0.1g
Fibre
1.9g
Salt
0.2g
Iron
0.9mg
Calcium
34.6mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Drain and rinse the canned chickpeas under running water for 1 minute. Next shell the chickpeas (this will give you a smoother hummus - but you can skip this step). Gently pinch the skin of each chickpea to remove it.
- Juice your lemon.
- Add the tahini and lemon juice to the food processor or blender, and whip on high for 30 seconds, until well combined and smooth.
- Then add the rinsed chickpeas, garlic infused oil, olive oil, water, cumin and salt. Blend until smooth. Blend through a little bit more water, if needed, until the hummus reaches your desired consistency.
- Taste and add an extra squeeze of lemon juice if desired. Allow to chill in the fridge for 30 minutes then serve with your favourite meal or veggie sticks. You can also top the hummus with a sprinkle of paprika or some low FODMAP nuts or seeds if desired.
- Enjoy! If you are in the first phase of the low FODMAP diet then limit your serving to 3 tablespoons.
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.
Make your lemon juice and lemon zest from fresh lemon.
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: Audrey Inouye (RD)
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
