Spinach hummus with cucumber slices
It’s not easy being green. But don’t let the colour put you off this nutritious and delicious hummus.
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 cucumber or carrot sticks. 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)
2 cups fresh English leaves (remove stalks)
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 chopped parsley
3 tbsp pinenuts, toasted
Cucumber, sliced
Basil leaves for decoration
METHOD:
Lightly steam spinach until just wilted (about 20 seconds in the microwave). Add all ingredients to a food processor and process on high until smooth. Season to taste. English spinach is a ‘green’ food that you can eat freely on the low fodmap diet. To balance the spinach, you’re going to need to add extra lemon, chopped fresh parsley, salt and cracked black pepper. Just keep playing until you’ve got the balance right. Serve with toasted pinenuts and large sliced cucumber and basil leaves.
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 spinach.