Low Fodmap Lite Hummus
Low Fodmap lite hummus is delicious, safe for IBS folks and simple to make, so today I am posting a recipe for lite hummus. When the siren song of brownies or cupcakes is calling, delicious hummus and fruit or crackers can take their place.
How Can Chickpeas Be Safe?
Even though other legumes are high in FODMAPS, hummus can be safely eaten in moderate quantities. Cushioning lite hummus with cubes of french bread or some baked Tostito chips is also helpful.
Substitute Peanut Butter Powder for Tahini
While tahini is a typical hummus ingredient, I add peanut butter powder instead, to reduce the high fat content of tahini. It gives a similar tahini flavor, but is much safer for IBS folks. I also do not add sesame seeds which might be a trigger for some and the amount of oil is also far less than most hummus recipes. Nevertheless, this hummus recipe can still delight and satisfy the most critical hummus foodie. In fact, this recipe makes about a cup or more of lovely lemony, garlicky hummus dip that your friends will love and not believe that you made yourself.
Keep hummus in a plastic container with a tight fitting lid and it keeps for a week or more in the fridge. Serve with crackers and fresh crudité vegetables that are IBS safe and low fodmap.
Ingredients:
1 15 oz. can of chickpeas, drained (Save can liquid to add at the end.)
1 clove garlic, sliced and sautéed in 1 or 2 tbsp. olive oil and cooled
2 tbsp. of shredded fresh basil
1 tsp cumin (optional)
1/4 cup PB2 powdered peanut butter (in place of tahini)
1/3 cup or more of can liquid, or to desired consistency
salt and pepper to taste
lemon pepper seasoning (optional)
freshly ground black pepper (optional)
1 or 2 tbsp. extra virgin, garlic infused, olive oil
1 1/2 Tbsp. lemon juice
1 tsp lemon zest
Directions:
-Place the drained chickpeas in the bowl of a food processor.
-Add all other ingredients including 1/3 cup can liquid.
-Process for two minutes. You may stop it and scrape down the sides before continuing.
-Taste for seasoning and add more liquid or oil or seasonings until the consistency is hummus-like and tastes the way you want it to.
-If you run out of can liquid use water to make it as thick or thin as you prefer. Serve with crudité, crackers or in place of mayo on a sandwich.
