Description
A creamy, flavorful low FODMAP hummus made with roasted carrots and canned chickpeas. Gut-friendly and quick to prepare.
Ingredients
Scale
- 1 pound carrots, chopped into 1-inch chunks
- 2 tablespoons extra virgin olive oil
- 1 teaspoon sea salt
- 1 teaspoon ground cumin
- 1 teaspoon turmeric
- 1 cup canned chickpeas, drained and rinsed
- 1/4 cup tahini
- 3 tablespoons fresh lemon juice
- Optional: Fresh mint leaves
- Optional: Garlic-infused olive oil
Instructions
- Preheat oven to 425°F and line a baking sheet with parchment paper.
- Toss carrots with 1 tablespoon olive oil, 1/2 teaspoon salt, 1/2 teaspoon cumin, and 1/2 teaspoon turmeric. Roast for 30 minutes until tender and caramelized.
- Transfer roasted carrots to a blender or food processor. Add chickpeas, tahini, lemon juice, remaining salt, cumin, turmeric, and 1/4 cup water.
- Blend until smooth, scraping sides and adding more water as needed for desired texture.
- Adjust seasoning with extra lemon juice or salt if needed.
- Spoon into a bowl and garnish with mint or garlic-infused oil if desired.
Notes
Use canned chickpeas to keep FODMAPs low. Roasting the carrots enhances sweetness and flavor. Store in fridge up to 5 days. Ice water can improve the hummus texture when blending.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Snack
- Method: Roasting
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1/4 cup
- Calories: 120
- Sugar: 3g
- Sodium: 220mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 3g
- Protein: 3g
- Cholesterol: 0mg