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

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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:

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

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

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Comments Rating 5 (2 reviews)

12 Responses

    1. Great question Tina,
      This makes roughly 3 cups. A serving size is approximately 2-4 tablespoons. We updated the recipe to be more clear. Thank you so much!

        1. Thanks for the question!
          This hummus should last about 7 days in the refrigerator.
          Good luck ?

    1. Hi Cat,
      Thanks for your comment, but I hope you will get a chance to read the recipe. Canned chickpeas that are rinsed and drained have a low FODMAP serving of about 1/4 cup or 42g. One 15 ounce can chickpeas, rinsed and drained will yield about 246 g of chickpeas. That is about 6 servings, while the recipe will have 16 servings.
      Do not substitute fresh chickpeas/garbanzo beans (raw or cooked).
      For the low-FODMAP diet, portion size is KEY!
      Hope that helps!
      ~Rachel

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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