Low FODMAP Hummus


Low FODMAP Hummus Made With Garlic-Infused Oil


I often get asked about store-bought hummus when I discuss the low FODMAP diet with clients. However, most store-bought hummus is made with onion, garlic or other high FODMAP ingredients - and using canned chickpeas reduces the FODMAP content of the legume. So, I developed this super simple recipe for homemade hummus suitable for those following a low FODMAP diet (although you may need to hide this from your family members who are not following a low FODMAP diet, because they will love it, too)! And the best part is that it is made almost entirely from pantry items, so you likely already have the ingredients at home! I recommend snacking on this with low FODMAP crackers or veggies, like cucumber, carrots and red bell pepper. Also, it's delicious as a sandwich spread!


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Prep Time: 10 minutes

Cook Time: 0 minutes (but you will want the hummus to chill in the fridge if your chickpeas were in the pantry, otherwise it will be room temperature)


Ingredients (yields 14 2-Tbsp servings):

1 15.5-oz can garbanzo beans, canned, no salt added (*must be canned to make this recipe low FODMAP)

1/2 C garlic-infused oil (I used Fody Foods Garlic Infused Oil)

1 1/2 Tbsp tahini (the only ingredient should be sesame seeds)

1/2 Tbsp lemon juice

1/4 tsp salt (plus additional as desired, to taste)

1/8 tsp ground black pepper

1/2 tsp smoked paprika


Directions:

  1. Open the can of chickpeas and pour into a small colander over the sink. Rise the chickpeas, pat dry and transfer to a blender or food processor. *I used to my Cuisinart Mini Food Prep Food Processor

  2. Add all ingredients except for the smoked paprika to the chickpeas.

  3. Cover and puree until mostly smooth and creamy. Transfer to a serving bowl and sprinkle smoked paprika on top of the hummus. If storing in the fridge , you can sprinkle the paprika when you are ready to serve the hummus (or you can add it before storing in the fridge if you are not serving the hummus - the paprika adds a nice, smoky flavor but it is also a nice garnish).


Nutritional Analysis Per Serving (1 serving = 2 Tbsp)

Calories 110 calories, Total Fat 9 g, Saturated Fat 1 g, Cholesterol 0 mg, Carbohydrates 6 g, Fiber 1 g, Protein 2 g, Sodium 49 mg, Calcium 17 mg


* I recommend choosing certified gluten free items for all ingredients if all possible sources of cross-contact need to avoided, such as in the case of celiac disease.


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#glutenfree #glutenfreerecipe #dietitianblog


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