An easy recipe for a delicious snack or appetizer that does not tear up your stomach!
The quickest version – cook canned chickpeas on the stove according to directions and put into a food processor with the other ingredients and blend. Done!
I have started doing the slightly more tedious version – peeling the shells away from the cooked chickpeas before tossing them in the food processor. It makes the hummus smoother and if you’re listening to a good podcast or book the time flies by.
Low Fodmap Rosemary Hummus
A delicious & simple appetizer or snack
Ingredients
- 1/2 can chickpeas
- 1 tsp fresh rosemary, finely chopped
- 1 tsp garlic olive oil
- 1 tbsp tahini
- 1/4 tsp cumin
- 4 tbsp olive oil
- Sea salt & ground peppercorn to taste
- Water
Instructions
- If you have not tested chickpeas/GOS and found they are safe for you, this recipe may not be for you. See Notes below.***
- Cook canned chickpeas on stovetop according to directions.
- Optional: peel skins away from chickpeas
- Toss chickpeas, rosemary, tahini, garlic olive oil, cumin and 2 tbsp of olive oil into food processor and pulse to combine.
- Slowly add remaining olive oil and pulse.
- Add water until desired consistency is achieved.
- Serve with crackers, cucumbers, carrots or other low-Fodmap dippers. Limit serving size to 1/4 cup of hummus.
Notes
***Monash has recently retested chickpeas and stated they are higher in Fodmaps than previously reported. Fodmap Friendly still lists chickpeas as safe at 1 1/2 cups so if you have not going through testing, are in the Elimimation and Reintroduction Phase you should eliminate the hummus. The quinoa, tomatoes and low Fodmap yogurt in addition to hummus can be too much if you have not yet identified which foods are safe for you.
Tried this recipe?Let us know how it was!