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Simple roasted red pepper is a kitchen staple.
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Roasted Red Pepper Hummus - Low FODMAP

Simple, slightly sweet and tangy, this roasted red pepper hummus is a low FODMAP staple.
Course Appetizer, Dip, Side Dish, Snack
Cuisine Mediterranean
Keyword Added Sugar Free, Appetizer, Dairy Free, Gluten Free, Low FODMAP, Plant Based, Refined Sugar Free, Side Dish, Soy Free, Vegan, Yeast Free
Prep Time 15 minutes
Servings 5

Ingredients

  • 1-15 oz can of chickpeas drained & rinsed
  • ¾ cup jarred roasted red pepper
  • 2 tbsp garlic-infused olive oil
  • 2 tbsp lemon juice about 1 lemon
  • ¾ tsp fine sea salt
  • ½ tsp ground cumin
  • a pinch of cayenne pepper optional

Instructions

  • Pour all ingredients in a blender of food processor and blend until a a smooth consistency is reached. Garnish with parsley, paprika, cayenne pepper, a splash of garlic oil and/or pine nuts and enjoy!

Notes

  1. If using store-bought garlic-infused oil that is not certified FODMAP-friendly, make sure to use a brand that doesn’t list “garlic oil,” “garlic essential oil,” “garlic essence,” “garlic flavoring,” “natural roasted garlic flavor,” or anything similar in the ingredients list. There’s no way to know whether these ingredients are low FODMAP. More on that in this article on FODMAP Everyday.
  2. Chickpeas are low FODMAP in 1.48 oz servings, or at 1/4 cup. One 15 oz. can of chickpeas contains about 1¼ cups, making this safe if split into 5 servings (or 6, to be safe).