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hummus on a white plate with low FODMAP vegetables and gluten-free pretzels

Hummus

Garlic is an expected flavor in a great hummus - and you can have that traditional experience with our low FODMAP hummus. It is based on garlic-infused olive oil and can be made in 10 minutes or less!

Low FODMAP Serving Size Info: Makes about 2 cups (480 g); about 14 servings; serving size about 2 tablespoons

Course: Appetizer, Basic, Snack
Cuisine: Mediterranean
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Makes: 14 servings
Calories: 79 kcal
Author: Dédé Wilson

Ingredients:

  • 1, 15.5 ounce (439 g) can (about 1 3/4 cups) drained canned chickpeas, rinsed and drained again (see headnote above)
  • 2 tablespoons well-stirred tahini
  • 3 tablespoons Garlic-Infused Oil made with olive oil, plus extra
  • 2 tablespoons lemon juice, preferably freshly squeezed, plus extra
  • 1 teaspoon cumin
  • Pinch cayenne
  • Water if needed
  • Kosher salt
  • Freshly ground black pepper
  • Paprika
  • Chopped flat-leaf parsley, optional

Preparation:

  1. Place chickpeas, tahini, 3 tablespoons of the oil, lemon juice, cumin and cayenne in food processor fitted with a metal blade. Pulse on and off, then process until it looks smooth. Stop machine, scrape down the sides and pulse on and off then process some more until ultra-smooth, adding water if needed to make a thick but smooth purée.
  2. Taste and pulse in salt and pepper to taste. Do not underestimate the amount of salt and pepper that the hummus might need. Salt brings the flavors alive. Add more lemon juice, if you like. Scrape into a shallow bowl or onto a plate and use the back of a teaspoon to make an attractive swirl to hold extra Garlic-Infused Oil. Drizzle that oil on top! Sprinkle with paprika and add a bit of parsley, if desired. Hummus is ready to serve with your choice of low FODMAP vegetables (we are partial to carrots, cucumbers and radishes), or even low FODMAP crackers, pita bread or pretzels. Hummus may be refrigerated for up to 3 days; bring back to room temperature before serving.

Tips

  • I know at first glance that the technique for removing the skins appears tedious. I promise you that it is so much easier than it sounds. Try it at least once and see if you end up with a hummus that you LOVE!
Nutrition Facts
Hummus
Amount Per Serving
Calories 79 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g5%
Sodium 1mg0%
Potassium 3mg0%
Carbohydrates 8g3%
Sugar 1g1%
Protein 2g4%
Vitamin C 0.8mg1%
Calcium 1mg0%
Iron 0.1mg1%
* Percent Daily Values are based on a 2000 calorie diet.