Homemade hummus is always better than store-bought hummus if you ask me. Next to that, store-bought supermarket almost never is low FODMAP because it contains garlic and if you make it yourself it is low FODMAP in small servings. An extra reason to make your own low FODMAP hummus!

Chickpeas, of which hummus is made, are low FODMAP only in small amounts. It also makes a difference whether you use dried chickpeas or canned chickpeas. Chickpeas in a can contain water and FODMAPs are water soluble. This means that part of the FODMAPs in the chickpeas leak out into the water in the can. Therefore, canned chickpeas are lower in FODMAPs than dried chickpeas. It is important that you rinse canned chickpeas well before you use them.

Canned chickpeas are low FODMAP up to 42 g per portion. Tahini is low FODMAP up to 20 g per portion. This recipe uses 225 g chickpeas and 35 g tahini. Divide this hummus into at least 7 portions for one serving to be low FODMAP. One serving is 40 g of hummus.

Ideas to serve this low FODMAP hummus

40 gram of hummus is not a lot, but it is enough to enjoy some hummus now and then. You could for example spread it onto two slices of sourdough spelt bread, eat it on two rice cakes or in a low FODMAP tortilla. 

I also love to bring hummus with me on the go together with some carrots and cucumber to dip in it. On a party, it also makes a great snack with some tortilla chips. I love being able to eat hummus again in small amounts! 

Will you let me know if you have made my low FODMAP hummus? I would love it if you will let me know what you think about the recipe by leaving a comment and rating below. You can also share your creations with me on Instagram by using the hashtag #karlijnskitchen or by tagging me @karlijnskitchen.

Low FODMAP Hummus (Gluten-free, dairy-free, vegan)

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• Author: Karlijn
• Total Time: 15 min
• Servings: 7 1x

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Description

You can have hummus when you are on the low FODMAP diet, but just in smaller quantities. This recipe is a low FODMAP hummus. Gluten-free, dairy-free, vegan.

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Ingredients

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• 225 g chickpeas (1 1/8 cup), drained and rinsed
• 35 g (2 tbsp + 1 tsp) tahini
• 1.5 tbsp lemon juice
• 3 tbsp garlic-infused olive oil
• 1 tsp ground cumin
• 1 tsp (smoked) ground paprika
• Pepper and salt

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Instructions

1. Put chickpeas, tahini, lemon juice, garlic-infused olive oil, cumin, paprika powder, pepper and salt together in a food processor and pulse into a smooth mixture (you can also use an immersion blender if you don’t have a food processor).
2. Add a little bit of water, one tablespoon at a time and mix. Continue doing this until your hummus has the desired consistency. Taste and season the hummus with some extra spices if necessary.
3. Serve with some extra olive oil and a bit of ground paprika on top.

Notes

Eat a maximum of 40 g of hummus per serving to stay within the low FODMAP limit.

If you couldn’t find garlic-infused olive oil, you can also make your own: heat 3 tbsp of olive oil in a pan. When the oil is hot, add two cloves of garlic and leave them to simmer in the oil for 1 or 2 minutes. Remove the garlic from the oil and throw away. You can now use the oil for your hummus. The reason that you can eat this oil without problems is that FODMAPs are not soluble in oil. If you fry the garlic in the oil, the FODMAPs won’t leak out into the oil. The oil will stay low FODMAP, but will get a slight garlic flavour.

• Prep Time: 15 min