Easy Low FODMAP, gut friendly Hummus Recipe

Hummus, a type of dip or spread made from chickpeas and sesame paste (tahini), is a super nutritious and versatile food. It can be used as a spread in any type of handheld or sandwich, as condiment for grain bowls, appetizer with crudités or crackers, or even as substitute of cheese in quesadillas. It’s packed with plant-based protein, fiber and hearth healthy fats.

But the typical hummus is made with garlic, which can trigger IBS and other gut issues in sensitive people. Chickpeas in high amounts can also cause flare ups, nevertheless in small amounts (about 1/4 cup), cooked and drained are considered safe by Monash.

Luckily, you can easily make your our low FODMAP hummus at home and enjoy all its nutritional benefits, without the downsides! 1 serving of this homemade hummus has about 1/5 cup chickpeas and therefore is within the safe FODMAP range.

You will need a good processor for this. If you don’t own one yet, I really encourage you to get a basic model. This cheap one is my go-to for hummus, dips and dressings. The capacity is perfect for 1x 14oz can of beans.

Note: If you can tolerate chickpeas well, or are not sensitive to FODMAPS, you can use the chickpea aquafaba (the liquid from the can) instead of water. This is will increase the chickpea flavor, but also the FODMAP content. Part of the FODMAP content for legumes are transferred to the water or liquid when cooked.

Ingredients

Makes about 1 cup / 8 servings. 1 serving = 2 tablespoons

• 1 (14oz, 1.75 cups) can of chickpeas, drained and rinsed
• 1 tbsp tahini
• 1 tbsp of garlic infused olive oil (recommended) or olive oil
• 1/2 tsp of pure maple syrup
• Juice of 1/2 to 1 lemon, to taste
• 1 pinch coriander or cumin
• 1 pinch salt
• 3-5 tbsp of water
• 1 pinch paprika (optional)

Instructions

1. Put the chickpeas in a colander, drain and rinse well with running water.
2. Place the drained chickpeas, tahini, olive oil, maple syrup, juice of half lemon, coriander or cumin and salt in a food processor. Blend. If the paste is too thick, add water by 1 tbsp at a time. Add as much water as needed to reach the desired consistency, but try to stay on the thick side, since this is easier to fix and you might want to add more lemon juice or oil.
3. Taste and adjust salt and lemon juice. Alternatively, you can add 1 additional tbsp of oil (beware this will increase the fat content and caloric value).
4. When hummus has the desired consistency, place in a small bowl and sprinkle with paprika, if using.
5. Serve with gluten free crackers or low FODMAP crudités like baby carrots.
6. Store leftovers (if any!) in an airtight container in the fridge, for up to 5 days.