Low FODMAP Hummus with Pita Chips or Vegetables
Creamy, tangy, and garlicky, this low FODMAP hummus is perfect for dipping pita chips, veggies, or crackers. Made with chickpeas, tahini, lemon juice, olive oil, garlic, cumin, salt, pepper, and water, it's easy to make and packed with flavor. Plus, it's a great source of fiber and protein.
Hummus is a Middle Eastern dip or spread made from chickpeas, tahini, lemon juice, and olive oil. It is typically seasoned with cumin, salt, and pepper. Hummus is a versatile dish that can be served as an appetizer, snack, or main course. It is also a popular ingredient in sandwiches, wraps, and salads. This low FODMAP hummus recipe is a great option for people who are following a low FODMAP diet. FODMAPs are a group of carbohydrates that can cause digestive problems for some people. This recipe is low in FODMAPs, making it a safe and enjoyable option for people with FODMAP sensitivities. To make this low FODMAP hummus, you will need the following ingredients: 1 can (14 ounces) chickpeas, rinsed and drained; 1/4 cup tahini; 1/4 cup lemon juice; 1/4 cup extra virgin olive oil; 2 cloves garlic, minced; 1 teaspoon ground cumin; 1/2 teaspoon salt; 1/4 teaspoon black pepper; 1/4 cup water; and 1 tablespoon chopped fresh parsley leaves. To make the hummus, simply combine all of the ingredients in a food processor or high-powered blender and process until smooth and creamy. You may need to stop and scrape down the sides of the bowl a few times to ensure that all of the ingredients are evenly combined. Once the hummus is smooth, transfer it to a serving bowl and garnish with additional parsley leaves and a drizzle of olive oil, if desired. Serve with pita chips, vegetables, or crackers.
Low FODMAP Hummus with Pita Chips or Vegetables Low FODMAP Hummus with Pita Chips or Vegetables Low FODMAP Hummus with Pita Chips or Vegetables Low FODMAP Hummus with Pita Chips or Vegetables
Prep time: 10 | Cook time: 0 | Serves: 4
Ingredients
  • 1 can (14 ounces) chickpeas, rinsed and drained
  • 1/4 cup tahini
  • 1/4 cup lemon juice
  • 1/4 cup extra virgin olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup water
  • 1 tablespoon chopped fresh parsley leaves
Instructions
  1. In a food processor or high powered blender, combine all of the ingredients.
  2. Process until smooth and creamy, stopping to scrape down the sides of the bowl as needed.
  3. Transfer the hummus to a serving bowl.
  4. Garnish with additional parsley leaves and a drizzle of olive oil, if desired.
  5. Serve with pita chips, vegetables, or crackers.
Why It Works
  • The chickpeas provide a creamy base for the hummus.
  • The tahini adds a nutty flavor and helps to emulsify the hummus.
  • The lemon juice adds a bright and tangy flavor.
  • The olive oil adds a rich and flavorful.
  • The garlic adds a savory and aromatic flavor.
  • The cumin adds a warm and earthy flavor.
  • The salt and pepper add depth and balance to the flavor.
  • The water helps to thin out the hummus and make it smoother.