Beetroot hummus with micro herbs
Yes, hummus IS possible on the low fodmap diet. And no, no-one will be able to tell it's low fodmap!
nb. we use the Monash Fodmap App to check fodmap content.
This recipe makes about 2 cups or 14 servings. A low fodmap serving size is approx. 2 tablespoons - which you can enjoy scooped up with carrots or crackers. I get that 2 tablespoons isn’t the most generous serving size but… consider the prebiotic flavour bomb you get in each mouthful!
INGREDIENTS
1 can chickpeas, thoroughly washed and rinsed (up to ¼ cup or 42g is low fodmap - see notes below)
1 can of beetroot, drained (1/2 cup or 60g is low fodmap)
2 tbsp tahini (30g or 2 tbpn is low fodmap)
3 tbsp garlic-infused olive oil. You can make your own or use a commercial brand.
2 tbsp lemon juice (up to ½ cup or 125g is low fodmap)
1 tspn cumin
Generous seasoning of salt and cracked black pepper
Pinch of paprika
METHOD:
Add all ingredients to a food processor and process on high until smooth.
Season to taste.
Serve and Enjoy!
Should you remove the skins from the chickpeas? Yes. There are two main methods. First you could place rinsed chickpeas on a tea towel and roll the chickpeas around until the friction makes the sins loose. Or you could place the chickpeas in a large bowl of water and agitate the peas with your hands. I prefer the second method because when you tip the water out, many of the skins pour out first. But with either method, you’ll be picking out skins manually.
Is it worth removing the skins? YES! Not only does rinsing and draining remove any fructans hanging around, but it also ensures you get a really smooth and creamy hummus texture.