Have you ever noticed just how popular hummus is? At one time it was just a dip made from chickpeas and tahini (plus garlic, lemon, and olive oil, typically) but now if you search for hummus recipes you will find everything from edamame hummus to black bean hummus. If you are following a low FODMAPs diet you may be like me and really miss your hummus (because, sadly beans and lentils are loaded with FODMAPs). And only recently did I learn that tahini is out too, what a bummer. But, I thought, “what if I could make a lower FODMAPs hummus”??
After all, canned lentils get the “Green Light” from the Monash University low FODMAPs app. As it says in the fine print, the fructans and GOS (both water soluble) may leach out in the brine, making them an ok food at servings of 1/2 cup or less. Score! The same is said with chickpeas, but I wanted to try a different type of hummus because not everyone, especially my husband, likes the texture of chickpeas.
Source: Monash University
Lower FODMAPs Lentil Hummus
Makes ~2 cups
- 1- 15 ounce can lentils (made with just lentils, and no seasonings), strained well **
- 1/4th cup tahini **
- ~1/8th cup, or more, freshly squeezed lemon juice
- 1/4th cup garlic-infused olive oil
- 1/2 tsp. salt
1/2 tsp cayenne pepper (optional)
Add all ingredients to a food processor, minus the salt. Blend well. Add the salt at the end, and blend again. Add more lemon juice if the dip is too dry (or more oil if you’d like).
**NOTE: If you are following a low FODMAPs diet, keep in mind tahini is not low FODMAPS. I used less than is normally called for in most hummus recipes, but the small amount still might cause you problems if you are really sensitive to GOS and fructans (the “O” in FODMAPs). Also, the lentils are still going to include some FODMAPs, but buying them in the can will reduce them to tolerable levels for most people.
I’m not including the nutrition facts today, but they are very similar to most hummus recipes; ~70-90 calories in 2 Tbsp. and about 2-3 grams of fiber.
I definitely preferred the texture of this hummus to that made with chickpeas. And because I like my food spicy the additional hint of cayenne was a kick that I enjoyed!
And if you still haven’t figured out what to make for your Easter brunch (or, if you’re just looking for a new snack to enjoy) try these hummus deviled eggs.
Hummus Deviled Eggs
Makes 10 halves
- 5 eggs
- 1/3 cup lentil hummus (or your favorite hummus)
- 2 Tbsp. olive oil (or garlic-infused olive oil if you want more garlic flavor)
- 1/4th tsp. fresh ground pepper
- 1/4th tsp. salt
- 3 tsp. dill relish
- Smoked paprika for garnish
- Place eggs into a large pot and cover with water. Bring water a a boil, then quickly turn off the water and allow the eggs to sit in the water for ~12 minutes (this is the method I use, but if you have another method, use that if you wish). Allow eggs to cool outside of the water for about 10-15 minutes.
- Remove the shells from the eggs after they have cooled. Cut in half and scoop the yolk out and put into a food processor. Add hummus, olive oil, pepper, and salt to the yolk and puree until mixed well. Add the relish and pulse the processor 3-5 times to incorporate.
- Either pipe the yolk/hummus mixture into each egg white, or use a small spoon to scoop it into the egg white halves. Top each half with smoked paprika.
**NOTE: This is a lower FODMAPs recipe (see the notes for the hummus above).
Be careful, after one you may not be able to stop. These things are delectable!
And don’t forget about last year’s Easter recipes, especially the raw carrot cake bites. Oh my, delicious. Tomorrow I will be posting an updated version of those same delicious, and actually healthy“carrot cakes”!