Here’s my recipe for creamy Low FODMAP Hummus, the best dip for veggies, chips, and crackers that won’t bother your IBS.
Chickpeas are high in oligosaccharides, however the process of canning them reduces this level enabling those with IBS to have them in small amounts.
Monash currently advise a maximum of 1/2 as a portion.
So, like everything that tastes good – eat in moderation!
Things to keep in mind:
- My hummus limit is max 1/4 cup per sitting
- Make sure to use canned chickpeas – I used Saikav chickpeas here.
- Leave out the garlic to avoid the bloat
- Top with Paprika and fresh herbs
Enjoy making this delicious hummus!
xx
LFC
Low FODMAP Hummus
Low FODMAP Hummus
Here's my recipe for Low FODMAP Hummus, the best dip for veggies, chips, and crackers that won't bother your IBS.
Servings 4
Ingredients
- 1 can chickpeas drained & rinsed
- ¼ cup lemon juice more to taste
- ½ teaspoon kosher salt to taste
- ½ cup tahini
- 2 to 4 tablespoons water more as needed
- 1 teaspoon ground cumin
- 1 tablespoon extra-virgin olive oil more for serving
- Paprika & chopped fresh parsley / Mint
Instructions
- In a food processor or blender, combine the lemon juice & salt, cumin and drained & rinsed chickpeas.
- Add the tahini to the food processor & blend until the mixture is creamy, stopping to scrape down any mixture that may be stuck
- While running the food processor, drizzle in 2 tablespoons water. Scrape down the food processor, and blend until the mixture is smooth & creamy, add another 3 Tbsp. water if needed.
- Drizzle in the olive oil & blend until the mixture is super smooth, about 2 minutes.
- Taste & adjust as necessary— you may want more salt & lemon juice.
- Scrape the hummus into a serving bowl or platter, and top with garnishes of your choice, and serve.
