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