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How To Make A Vibrant & Flavorful Low-FODMAP-Friendly Hummus
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
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.
Phoebe Lapine is a food and health writer, chef, speaker, and the voice behind the award-winning blog Feed Me Phoebe. She is the author of 4 books, including the forthcoming Carbivore, and her debut memoir, The Wellness Project, which was named by Women’s Health Magazine as the top nutrition read of 2017. An advocate for autoimmune disease and finding food freedom despite chronic illness, Phoebe’s work has appeared in Food & Wine, Marie Claire, SELF, Glamour, Cosmopolitan and Mind Body Green, who named her one of 100 Women to Watch in Wellness. She lives in Brooklyn with her husband and daughter.
More from the author:
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More from the author:
How To Make Healthy & Delicious Meals
Check out Learn How To Stock A Healthy Pantry & Meal Prep Like A Pro While Also Saving Time & Money
Phoebe Lapine is a food and health writer, chef, speaker, and the voice behind the award-winning blog Feed Me Phoebe. She is the author of 4 books, including the forthcoming Carbivore, and her debut memoir, The Wellness Project, which was named by Women’s Health Magazine as the top nutrition read of 2017. An advocate for autoimmune disease and finding food freedom despite chronic illness, Phoebe’s work has appeared in Food & Wine, Marie Claire, SELF, Glamour, Cosmopolitan and Mind Body Green, who named her one of 100 Women to Watch in Wellness. She lives in Brooklyn with her husband and daughter.
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