While it’s quite easy these days to find good quality prepared hummus spreads, most contain a heavy dose of fructo-rich garlic which is off-limits for those eating FODMAP-free! Since having a FODMAP-friendly version of this staple spread is so important to have on hand, and because I do love the flavour of garlic in most savoury dishes I prepare, I find this a great recipe to make use of the low FODMAP garlic oil.
Legumes like the chickpeas featured here provide us with nutritious protein and are fibre-rich, but when you’re eating within the confines of a FODMAP diet, quantity is key! While chickpeas do contain galactooligosaccharides, as long as you eat less than four tablespoons per serving, they are considered a low FODMAP food.
Finally, roasted carrots are the star of the show, lending their beta carotene-rich orangey hue, but you can also customize this by sneaking in other veggies to trick picky palates too, like beets or spinach!
INGREDIENTS
- 1 can (398 mL or 15 oz) chickpeas, rinsed and drained
- ½ tsp baking soda
- 2 carrots, chopped
- 1 Tbsp fresh lime juice
- ½ tsp ginger root, grated
- ½ tsp sea salt
- ½ tsp ground cumin
- 1 Tbsp extra-virgin olive oil
- For garnish: olive oil, chopped cilantro
INSTRUCTIONS—FOR THE CARROTS
- Preheat oven to 425°F.
- Toss the carrots with 1 Tbsp of olive oil and spread on a parchment paper-lined baking sheet.
- Roast in the oven until the carrots are tender and lightly browned, about 18 minutes, tossing carrots halfway through cooking.
INSTRUCTIONS—FOR THE CHICKPEAS
- To make the chickpeas as smooth and creamy as possible, place in a medium pot, add baking soda, cover beans with a few inches of water, then bring the mixture to a boil over high heat. Reduce heat to simmer, and continue to cook for about 20 minutes, or until the chickpeas have some skins coming off.
- Drain chickpeas in a colander and run cool water over them for about 30 seconds.
INSTRUCTIONS—FOR THE HUMMUS
- In a food processor or high-powered blender, process the carrots, lime juice, ginger, cumin, and salt and blend until the mixture is thick and creamy.
- Add in chickpeas and continue to blend. While processing, drizzle in the 3 Tbsp of olive oil. Blend until the mixture is smooth, adding some ice water as necessary to get a creamy texture. Taste and adjust flavour as desired.
- Scrape the hummus into a serving bowl and top with garnishes of your choice.
You May Also Like: Cardamom Hazelnut Butter, Smoked Paprika Hummus, Creamy Fava Bean Dip.