How To Make A Vibrant & Flavorful Low-FODMAP-Friendly Hummus
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Although canned chickpeas are allowed on a low-FODMAP diet in quantities of ¼ cup per serving, to make a whole batch of hummus, it helps to have something else to add volume to the dip. Roasted carrots provide a subtle sweetness to the hummus. For a more traditional hummus, omit the carrots and use the whole can; just make sure to limit your intake to ¼ cup total per sitting.
Roasted Carrot Hummus
Make about 2 cups
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Ingredients
- 1 pound carrots (about 8 medium), unpeeled and cut into 1-inch pieces
- 1 tablespoon extra-virgin olive oil
- 1 teaspoon sea salt
- 1 teaspoon ground cumin
- 1 cup canned chickpeas, drained and rinsed
- ¼ cup tahini
- 3 tablespoons freshly squeezed lemon juice
Method
- Preheat the oven to 425°F. Line a baking sheet with parchment paper.
- On the prepared baking sheet, toss the carrots with the olive oil, ½ teaspoon of the salt, and ½ teaspoon of the cumin and arrange in an even layer. Roast in the oven until the carrots are tender and caramelized, about 30 minutes.
- Remove the pan from the oven, and transfer the carrots to a high-powered blender or food processor, along with the chickpeas, tahini, lemon juice, the remaining ½ teaspoon of salt, remaining ½ teaspoon of cumin, and ¼ cup of water.
- Puree until smooth, adding more water as needed to reach your desired consistency. Taste for seasoning and add more salt as necessary. Garnish with a drizzle of olive oil or garlic-infused oil.
- Serve the hummus alongside crudités or low-FODMAP, gluten-free crackers.
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Phoebe Lapine is a food and health writer, gluten-free chef, wellness personality, culinary instructor, and speaker based in New York. She has a B.A. from Brown University, but but was born and raised in New York City. On her award-winning blog, Feed Me Phoebe, she shares recipes for healthy comfort food and insights about balanced lifestyle choices beyond what’s on your plate. Lapine's forthcoming memoir, The Wellness Project, chronicles her journey with Hashimoto’s Thyroiditis and how she finally found the middle ground between health and hedonism by making one lifestyle change, one month at a time. Connect with her on Instagram and Facebook for more creative clean recipes and inspiration.