3 Low FODMAP Hummus Recipes
Did you know that you can eat hummus on the low FODMAP diet? These 3 different low FODMAP hummus recipes will satisfy your cravings through the elimination phase and beyond.
Servings: 2 Per variation
Equipment
- Food processor
Ingredients
Classic Hummus
- 84 g canned chickpeas
- 1 tablespoon garlic oil
- 1 tablespoon tahini
- 1 tablespoon lemon juice
- ¼ teaspoon ground cumin
- pinch salt
- pinch black pepper
- Optional 1 tablespoon water
- Optional 1 teaspoon of garlic oil to garnish
Grilled Red Pepper Hummus
- All the ingredients for the classic hummus except the optional water
- 130 g /1 medium red bell pepper
- 1 tablespoon tomato puree
- ¼ teaspoon smoked paprika
- ⅛ teaspoon dried chilli flakes
- Optional pinch of chilli flakes to garnish
Peanut and Lime Hummus
- All the ingredients for the classic hummus except the optional water
- 2 tablespoon peanut butter
- 1 tablespoon lime pickle Check it’s garlic and onion free
- ¼ teaspoon crushed coriander seed
- Optional 1 teaspoon maple syrup to taste
- Optional 1 teaspoon crushed peanuts to garnish
Instructions
Classic Hummus Method
- Discard the liquid from the can and thoroughly rinse the chickpeas under cold running water. Set aside and allow to drain well.
- Add all the ingredients to a food processor and blitz until smooth, (approx 90 seconds). Only add the optional water if your food processor needs a little help to get going and achieve a smooth, creamy finish.
- Spoon the hummus into a shallow serving dish and garnish with the optional garlic oil if you prefer a more pungent garlic flavour.
Grilled Red Pepper Hummus Method
- Halve and deseed the pepper. Place it skin side up under a hot grill/broiler until the skin blackens, approx 10 minutes.
- Carefully remove the pepper from the grill and place it into a glass jar. Close the lid of the jar and leave the pepper to steam for 10 minutes.
- After 10 minutes the pepper should be cool enough to handle. Peel and discard the skin from the flesh of the pepper. It should peel away easily in one whole piece.
- Place the pepper into a food processor along with a portion of classic hummus and the remaining ingredients. Blitz until smooth.
- Garnish with the optional chilli flakes if you like it spicy.
Peanut and Lime Hummus Method
- Place all the ingredients for the classic hummus into a food processor.
- Add the peanut butter and lime pickle and blitz until smooth. Due to the extra liquid, it’s unlikely you’ll need the optional water.
- I prefer to stir my crushed coriander seeds through the hummus after it’s been blended. For a subtler taste and smoother hummus, you can add it with the rest of the ingredients before blending if preferred.
- Taste and adjust the sweetness. Depending on the pungency of your lime pickle you may need to add the optional maple syrup for balance.
- Garnish with the optional crushed peanuts if you like it crunchy.
Notes
Cooks Tips: This is my quick and easy go-to hummus. If you prefer the texture to be silky-smooth then you may wish to remove the skins from the chickpeas. Removing the skins is best done immediately after rinsing the chickpeas.
To cut down on prep work, use grilled peppers from a jar. These tend to be on the oily side, so you may wish to reduce the initial 1 tablespoon of garlic oil to compensate. Ensure your grilled peppers are free from high FODMAP ingredients such as garlic.
FODMAP Tips: The classic and peanut lime versions serve 2 portions each, and the roasted red pepper serves 3. These recipes are intended to give you some flavour options and should be eaten one at a time in separate batches if you're following a low FODMAP diet. Alternatively, you can make all these in bulk and store them in low FODMAP portions in the freezer so that you always have hummus on hand, YAY!
See the full blog post for detailed FODMAP ingredient notes. FODMAP values, portions and categories can and do change over time.
I use standard UK metric measurements in all of my recipes:
- 1 cup = 250 ml
- 1 tablespoon = 15 ml
- 1 teaspoon = 5 ml
