Low FODMAP Hummus Recipe

As I am sure most of my readers will be aware, chickpeas are high fodmap but when Monash University tested canned chickpeas, the results were a lot more positive!

A quarter of a cup of canned chickpeas are actually low fodmap and if you are feeling brave, half a cup is medium fodmap.  I have tried to introduce canned chickpeas and I can have around a cup of canned chickpeas, as long as I am not eating anything else high fodmap that day.  I would definitley try and re-introduce in small portions, to test your tolerance (if you have not been eating chickpeas already).

So I decided to make my own homemade hummus, without garlic or onion in, as hummus is definitely something I am missing in my life! Give my recipe below a try and see what you think – its really easy!

Ingredients

  • 1 can of chickpeas (I usually use Asda Organic chickpeas which is 240g)
  • 2 tbsp of lemon juice
  • 1 tsp of ground cumin
  • 2 tbsp of garlic infused oil
  • 1 tbsp of tahini
  • 4 tbsp of water
  • a pinch of salt

Method

  1. Remove the chickpeas from the tin, and rinse throughly.
  2. Combine the lemon juice, cumin, garlic infused oil, tahini, water and salt and blend.  I use a Nutri Bullet.
  3. Once blended, feel free to add some lemon juice or oil to the top of your hummus for taste.

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