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.