Low FODMAP Roasted Red Pepper Hummus – Added Sugar Free, Plant-Based, Grain Free

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Ya know, my blog is smol and young. As I’m typing this, I only have 2 pages of recipes. Sometimes, it feels silly to write a recipe and a blog post for what I consider to be “staple” dishes. Pico de gallo, guacamole, peanut sauce – these types of sides and dishes are ones I make all the time. There’s also already TONS of low FODMAP recipes out there for these stapes, so why add mine to the mix? Well, because I make these so often, it almost feels like a shame if I don’t document my own rendition and send it off into internet space for the world to see. So alas, here’s another one. Roasted Red Pepper Hummus: a staple.

About the Ingredients

Canned Chickpeas – This beany legume serves as the base flavor for hummus. Monash University’s Low FODMAP app has sprouted chickpeas as high FODMAP at 3 tbsp. However, rinsed & drained canned chickpeas are low FODMAP at 1/4 cup servings. Because FODMAPs are water soluble, over time the FODMAPs leach out of the chickpeas into the water, making the chickpeas lower in FODMAPs. This is also why it’s important to rinse and drain your canned chickpeas well!

Jarred Roasted Red Pepper – Jarred roasted red pepper give this dip a slight sweetness and tanginess. It also helps add some moisture to the mixture to make it more spreadable and less viscous. Be sure there are no hidden FODMAPs on the ingredient list (like garlic, onion or natural flavors). I like to use Mezzetta, which only has Peppers, Water, Sea Salt & Citric Acid.

Garlic-Infused Olive Oil – We can’t have hummus without that garlic flavor! Make sure your garlic-infused oil is low FODMAP safe, watching out for the following ingredients: garlic oil, garlic essential oil, garlic essence, garlic flavoring, and natural roasted garlic flavor. My favorite garlic-infused olive oil is by Garlic Gold.

Lemon Juice – A little bit of acidity lends a bright and refreshing flavor to this otherwise super savory dip!

Cumin – Warm, earthy and slightly peppery, cumin gives hummus a savory complexity. Don’t skip on it!

Cayenne Pepper – Completely optional! But I like to add cayenne for a tiny kick.

What? No tahini?

That’s right. Is it blasphemy? I just never have tahini in my kitchen, born out of my old bad habit of accidentally wasting food. I’ve purchased a jar of tahini three times in my lifetime, and all times, I froze the remainder after using only a few tablespoons. It then sat untouched and forgotten in the back of my freezer for too long, until I threw it out after my yearly apartment move. Such a waste for such an expensive ingredient! So, I stopped buying it. And this recipe is still delicious without it!

Looking for another chickpea recipe? Try my Chickpea Avocado Salad! Or if you’re looking for another dip that jazzes up salads and proteins, try my Roasted Red Pepper Spread!

If you make this Roasted Red Pepper Hummus, be sure to leave a comment, give the recipe a rating or tag me on Instagram! I love it when you guys try my recipes, and I’d love to know if you enjoy them as much as I do!