This appetizer and/or snack recipe for Low FODMAP Toasted Pine Nut Hummus is tolerable for those with IBS at the appropriate serving size. It features garlic-infused oil and cumin to spice it up.
I know that hummus might not seems like a low-FODMAP-approved recipe, but this Low FODMAP Toasted Pine Nut Hummus recipe is! Canned chickpeas (also known as garbanzo beans) are considered tolerable to most people with IBS in a serving size of 1/4 cup according to the Monash App. Note that the chickpeas have to be canned to be lower in FODMAPs. This is because the FODMAPs leach out of the beans and into the liquid in the can, making them more tolerable.
I eat a mostly normal diet now, but beans are something that I have struggled to add to my diet. Chickpeas are a great place to start since they are one of the lowest in FODMAPs. I added a low-FODMAP nut (pine nuts) to displace some of the beans to hopefully make it even easier to digest. The pine nuts, along with a touch of cumin, add wonderful flavor.
Serve this dip with your favorite low-FODMAP veggies or crackers and chips. I really like this with corn chips or rice crackers for a filling and healthy snack. Guests will like it too, without even realizing it’s low-FODMAP!
1. Low-FODMAP vegetables such as carrots, cucumbers, red bell peppers, and cherry tomatoes. (Be sure to refer to the Monash App for the appropriate serving size for these veggies!)
2. Tortilla Chips.
3. Rice Crackers.
Try these other low-FODMAP dips and spreads from my collection:
Low FODMAP Toasted Pine Nut Hummus
Ingredients
- 1 (15 oz.) can chickpeas (garbanzo beans), drained and rinsed
- ½ cup toasted pine nuts
- 1 ½ tablespoons lemon juice
- 1 tablespoon tahini
- 1 tablespoon FODY Garlic Infused Oil (plus more for drizzling)
- ½ teaspoon salt
- ½ teaspoon ground cumin
- Water as needed
- paprika
Instructions
- Combine all ingredients except for water and paprika in a food processor or blender. Process until smooth. Add water a tablespoon at a time until desired consistency is achieved (I usually add about 2 tablespoons). Transfer to a serving dish. Drizzle with garlic oil and sprinkle with paprika.
Notes
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