Hummus 4 ways
Plain hummus ingredients
1 can chickpeas, thoroughly washed and rinsed. This removes the excess fodmaps that have leached into the canned water. Up to 42g or 1/4 cup is low fodmap
2 tbpn tahini (30g or 2 tbpn is low fodmap)
3 tbpn 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
INGREDIENTS
Roasted carrot hummus
as above plus
6 carrots
an extra 1 tbsp lemon juice
parsley
Beetroot hummus
as for plain hummus plus
1 drained can of beetroot
1 tsp cumin
pinch of paprika
Spinach hummus
as for plain hummus plus
2 cups baby spinach
freshly chopped parsley
basil leaves for decoration
3 tbsp pine nuts, toasted
METHOD
For the plain hummus
Add all ingredients to a food processor until smooth. Add a sprinkle of paprika.
For the carrot hummus
Bake whole carrots brushed with olive oil (or a light spray) in a hot oven (190C) for 30 mins. Once baked, add the carrots and other ingredients to a food processor and process until smooth. Decorate with parsley.
For the beetroot hummus
Process all ingredients until smooth. Season to taste.
For the spinach hummus
Lightly steam spinach until just wilted (about 20 secs in the microwave). Add all ingredients to a food processor and process of high until smooth. Season to taste.