By Donncha Fahy
Low FODMAP Hummus
4 steps
Prep:10min
This is a really tasty basic low FODMAP hummus. It doesn't have any garlic in it, as garlic is high in fructans, and, therefore, is a high-FODMAP food.
This goes great on top of toasted gluten-free pittas, rice cakes, or our gluten-free porridge bread (recipe in lunch section also). Make sure to adjust the seasoning as you see fit by adding more lemon, cumin, chilli, salt/pepper etc until it becomes the perfect hummus for you!
This will last 3-4 days in the fridge in a container and it does freeze well also.
Makes 350g approx 6-7 portions| Takes 10 minutes to make | max low FODMAP serving: 40g
Updated at: Thu, 17 Aug 2023 12:09:24 GMT
Nutrition balance score
Good
Glycemic Index
39
Low
Glycemic Load
2
Low
Nutrition per serving
Calories82.9 kcal (4%)
Total Fat5.3 g (8%)
Carbs5.7 g (2%)
Sugars0.2 g (0%)
Protein3.3 g (7%)
Sodium397.6 mg (20%)
Fiber2.3 g (8%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
Instructions
Step 1
Drain and rinse the chickpeas thoroughly and add them into a food processor together with the rest of the ingredients and blend for about 3 minutes, until pretty smooth.
Step 2
In spite of it not having any garlic, it is a really tasty recipe. Taste and season with more salt and pepper if you think it needs it and as there is no garlic maybe try the chilli flakes if you like a little spice!
Step 3
If the hummus is a little thick just add an extra table spoon of water and blend and repeat until you reach your desired texture
Step 4
If you do want it to be a little richer just add 1 tbsp of olive oil and blend again for a richer more indulgent hummus.
Notes
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