Low FODMAP Hummus
Creamy low FODMAP hummus made with canned chickpeas, tahini, and garlic-infused olive oil for a smooth, gut-friendly dip ready in minutes.
Servings: 8 Servings
Equipment
Ingredients
- 1 15.5 ounces canned chickpeas drained and rinsed (Note 1)
- 3 tablespoons garlic infused olive oil (Note 2)
- 2 tablespoons tahini
- 3 tablespoons fresh lemon juice (Note 3)
- ½ teaspoon kosher salt
- ½ teaspoon cumin
- 5 tablespoons water
Instructions
- In a strainer, rinse and drain the canned chickpeas, then rinse again.
- If removing the skins, set a separate bowl nearby and peel them off. Running warm water over the chickpeas will help loosen the skins.
- Place the rinsed chickpeas in a food processor or blender. Add the garlic oil. With the blade attachment, process for 3 minutes, stopping to scrape down the sides as needed.
- After 3 minutes, add the tahini, lemon juice, salt, and cumin. Pulse a few times to incorporate the ingredients.
- While the food processor is running, add 1 tablespoon of water at a time until the hummus is smooth and creamy.
- Serve immediately or transfer to an airtight container and refrigerate. Hummus can be enjoyed at room temperature or cold. Serve with chopped vegetables, rice crackers, or gluten free pita bread. Chips work too. Hummus will keep for 3-4 days in the refrigerator, stored in an airtight container.
Notes
Note 1: Do not use dried chickpeas. Canned chickpeas release their fructans into the liquid, and once they are drained and rinsed, the fructan content is significantly reduced.
Note 2: Use a high quality garlic oil. Make sure the oil has not gone rancid.
Note 3: Freshly squeezed lemon juice adds brightness to the hummus.
Low FODMAP Notes: Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results.
Nutrition Information
Serving: 1 TablespoonCalories: 145kcalCarbohydrates: 14gProtein: 5gFat: 8gSugar: 2g
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