Roast carrot hummus
Roast carrot hummus requires an extra step before you throw everything into the food processor. But it’s worth the extra 30 mins, especially if you’re looking to pimp up your hummus for a BBQ or picnic. The sweetness of roasted carrots shines through.
INGREDIENTS
1 can chickpeas, thoroughly washed and rinsed (Up to ¼ cup or 42g is low fodmap)
6 whole carrots, lightly scraped
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.
3 tbsp lemon juice (up to ½ cup or 125g is low fodmap)
Generous seasoning of salt and cracked black pepper
Fresh parsley
METHOD:
Bake whole carrots brushed with olive oil (or a light spray) in a hot oven (190C) for 30 mins. You can leave the peel on or off, based on your preference. Carrots are a ‘green’ food that you can eat freely on the low fodmap diet. Once baked, add the carrots into the processor with the remaining ingredients. Decorate with parsley leaves. If you would like extra punch, add some lemon zest, a pinch of paprika and ground chilli.
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 - which is important because of the fibrous texture of the carrots.