Low-FODMAP Hummus Recipe (using canned chickpeas); Gluten-free, Vegan

A simple, delicious and healthy recipe for low-FODMAP Hummus.  This is the perfect spread for a layered sandwich, dip for vegetables or topping on a low-FODMAP gyro.

I love that this recipe uses canned garbanzo beans (chickpeas), as it is so easy to make.  Try this with my low-FODMAP Butter Crackers– perfect for dipping 🙂

Check out over 500 more low-FODMAP recipes on my blog.  You may love:

• low-FODMAP Chicken Gyros
• low-FODMAP Balsamic Grilled Vegetables
• low-FODMAP Tzaziki
• low-FODMAP Tartar Sauce
• low-FODMAP Mayonnaise

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Hummus Recipe using canned chickpeas; Gluten-free, Vegan

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients, based on available data at time of posting.

Yield: 3 cups; About 16 servings

Serving size: 2-3 tablespoons

Prep time: 15 min

Ingredients

• 2 cups canned chickpeas, drained and rinsed (about 1 can)
  • 1/4 cup canned chickpeas drained of juice (42g) is low-FODMAP.  One 15 ounce can should contain about 246g once drained and rinsed; 5-6 servings
  • The juice may contain FODMAPS so discard this
• 1/2 cup tahini (sesame paste), with some of its oil
  • I used Trader Joes Organic Tahini
  • Select a tahini that contains only ground sesame seeds and their oil
    • Or you can opt to prepare your own if you have the time
  • 1 tablespoon of sesame seeds is low-FODMAP
• 1/4 cup garlic infused extra-virgin olive oil
• Salt and freshly ground black pepper to taste
• 1 tablespoon ground cumin or paprika, or to taste, plus a sprinkling for garnish
  • or use both
• Juice of 1 lemon
• Paprika and extra-virgin olive oil for garnish

Directions

• Put everything  in a mini food processor and begin to process; add water if needed a teaspoon at a time
  • you want it to result in a smooth puree
• Taste and adjust the seasoning
• Serve, drizzled with olive oil and sprinkled with paprika
  • (I served this low-FODMAP Hummus with Milton’s Gluten-Free Baked Crackers, sea salt variety)
    • Try my low-FODMAP Butter Crackers with Sea Salt recipe– recently added to blog!

Smooth, creamy and so rich tasting.  Low-FODMAP Hummus is super easy with this recipe too!