checked by dietician gluten free Lactose free Snack ideas Vegetarian

Low FODMAP Roasted red pepper hummus

hummus and vegetables
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Chickpeas are restricted on a Low FODMAP diet, but we can have small amount of the tinned ones. Hummus is always easy to do, and here in this Low FODMAP roasted red pepper hummus  it was enriched with a very versatile Low FODMAP  vegetable. I thought that it was a good idea, because it gives a good flavour and makes a bit bigger quantity of hummus. Otherwise you would feel like you just had a small amount. Also, a dietitian recommends to have only 1 portion at any one time of this hummus.

Below, a Low FODMAP roasted red pepper hummus is served with a mix of cut vegetables, including a wonderful rainbow carrot. It is better to use it raw, because it has a very strong beetroot colour on the outside that not everybody might like in a for example soup.

 

hummus and vegetables
hummus and vegetables

This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner.  Find interesting articles about Nutrition, IBS and FODMAP on her blog. 

 

Ingredients for 5 servings of a Low FODMAP roasted red pepper hummus:

200 g chickpeas

30 g lemon juice

15 g tahini

60 ml water

2 tbsp. olive oil (I omitted garlic in this recipe, but if you fancy a bit of garlic flavour, you can use Low FODMAP, garlic infused olive oil here).

90 red pepper

salt, pepper

Equipment needed for the recipe:

a medium sieve

food processor or a hand blender, depending what you have

small roasting tray

 

garlic free hummus
garlic free hummus

 

Instructions for a 5 servings of a Low FODMAP roasted red pepper hummus:

  1. Preheat the oven to 180 degrees C.
  2. Place the red pepper in a preheated oven, on a small roasting tray. Season with salt and pepper.
  3. Roast the pepper until the skin has black spots.
  4. Take the red pepper out of the oven, allow it to cool.
  5. Remove the skin and the core from the pepper. Place it in a food processor.
  6. Afterwards you need to drain the chickpeas on a sieve. Then rinse them well under running water.
  7. Place the chickpeas in the food processor, together with the lemon juice, tahini, water, olive oil and a bit of salt.
  8. Blend it to a smooth consistency. You can adjust the thickness of this roasted red pepper hummus by adding more water. Do not add water from the tin.
  9. If you like some texture in a hummus, you can keep some of the red pepper from blending, chop it small and add to a ready roasted red pepper hummus!

 

Colourful Vegetables and hummus
Colourful Vegetables and hummus

 

Nutritional Facts for 1 serving of a roasted red pepper hummus:

137 kcal

13.2 g Carbs

4.3 g Protein

7.9 g Fat

 

 

 

For more Low FODMAP recipes for snacks, please go here: https://fitfodmapfoodie.co.uk/category/snack-ideas 

 

 

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