Dukkah roasted carrot salad with herbed tahini sauce and zucchini hummus (FODMAP friendly, vegan)

Dukkah and honey roasted carrot salad with FODMAP friendly hummus and a green herb sauce from www.georgeats.comI’ve demonstrated before (on Instagram, in my cookbook) that I love a good dukkah roasted carrot salad. I also tried to demonstrate my love for hummus in my cookbook, but I ended up inadvertently making baba ganoush. So today is a groundbreaking day for my FODMAP self: I’ve made zucchini hummus.

Don’t get me wrong, the dukkah carrots are delicious. Obviously. What else but delicious would be the result of roasting carrots with dukkah and honey (or maple syrup?) However, the star of the day here is really the zucchini hummus. 

DUKKAH ROASTED CARROT SALAD NOTES 

  • I like using Dutch baby carrots for this recipe. They’re cute, bite sized and a little less clunky than regular carrots. Their size makes them perfect for a sharing salad. In Australia, bunches are normally sold at the supermarkets in 250g sizes. If you can, find a farmers market or market door that sells heirloom carrots for extra pizzazz.
  • To make this recipe vegan, simply sub maple syrup for the honey on the carrots.
  • For a nut free option, find a nut free variety of dukkah (or make your own!) If you need a FODMAP friendly dukkah recipe, there’s one in my cookbook.
  • Preserved lemons are a MUST HAVE in intolerance cooking, as far as I’m concerned. I can’t even suggest you omit them. You can purchase preserved lemons in specialty grocers, fancy supermarkets, Middle Eastern grocers and online. Alternatively, you can make your own! They’re made with just salt and lemons but they’re an incredible flavour enhancer. 

Dukkah and honey roasted carrot salad with FODMAP friendly hummus and a green herb sauce from www.georgeats.comZUCCHINI HUMMUS TALK

For those without too many dietary restrictions, you may be wondering: why not regular hummus? Regular hummus, my dear friends, is basically a FODMAPpers worst nightmare, with the primary ingredients being legumes and garlic. It’s basically a textbook ‘what not to eat’ on the FODMAP diet. If you’re ok with regular hummus skip right ahead, but if not, this FODMAP friendly hummus is for you.

Zucchini, being bland and watery as it is, makes an excellent base for hummus. It takes on the flavours of the tahini and spices excellently. It is thickened up really well by the psyllium husk, and so good you can get away unscathed by serving it. If you’re up for it, you can try adding some garlic infused oil to spice it up a bit. I generally don’t find this makes a huge difference, but each to their own.

Because people have asked: the psyllium husk serves to thicken and bind what might otherwise be a more watery hummus. It absorbs the liquid given off by the zucchini and holds everything together. Kind of like an egg in baking. You can probably omit it, but your hummus will be more watery than intended. 

Enough about hummus now, let’s talk salad. The salad is FODMAP friendly, vegan, and gluten free. You can substitute the hummus for coconut yoghurt, or omit the green sauce.

Dukkah and honey roasted carrot salad with FODMAP friendly hummus and a green herb sauce from www.georgeats.com

SIBO BI-PHASIC NOTES FOR THE ROASTED CARROT AND ZUCCHINI HUMMUS SALAD 

If you’re on a sibo diet, you can make this salad with a few easy adjustments. 

  • Psyllium husk isn’t on the ‘must avoid’ list but flax and co are, which makes me think mucilaginous foods are no good. Simply omit the psyllium from the hummus – it will be thinner, but for these purposes that doesn’t matter too much. 
  • If you’re on stage one, omit the miso paste from the hummus. It won’t be quite as creamy, but it will work. 
  • You’re permitted 2 tablespoons of sesame seeds and that Tahini is just ground up sesame seeds. So, I’m working on the assumption that you can have 1-2 tablespoons per serving (way less than the content of the salad 
  • Omit the honey from the roasted carrots. Simple!
  • In terms of dukkah – you can make your own to control what’s in it, or read the labels of the dukkah

Dukkah roasted carrots with green tahini sauce and zucchini miso hummus

FODMAP friendly, gluten free, grain free, vegan
Servings 4 people

Ingredients
  

FOR THE ZUCCHINI HUMMUS:

  • 500 g zucchini peeled (about 3 large)
  • 4 tablespoons tahini
  • 1 tablespoon light miso paste I used genmai
  • 1-2 tablespoons olive oil
  • 1-2 tablespoons lemon juice to taste
  • 50 g preserved lemon about 1 medium – large piece, roughly a large lemon quarter
  • 1 tablespoon ground cumin
  • 2 teaspoons cumin seeds
  • 1 teaspoon sea salt
  • Generous freshly cracked pepper
  • 1-2 teaspoons psyllium husk

FOR THE CARROT SALAD:

  • 500 g dutch baby carrots
  • 1/2 tablespoon oil
  • 1/2 tablespoon honey substitute maple syrup for a vegan option
  • 2 tablespoons dukkah
  • Sea salt to taste

FOR THE GREEN TAHINI SAUCE (optional)

  • 1 medium bunch flat leaf parsely
  • 1 medium bunch coriander or just one large bunch parsley
  • 50 g preserved lemon
  • 2-3 tablespoons tahini
  • 2 tablespoons vegetable oil
  • 2 tablespoons water plus extra, if you like a thin sauce
  • Juice of 1 lemon or lime
  • 1 teaspoon fennel seeds optional
  • 2 teaspoons dukkah optional
  • Sea salt flakes and pepper to taste

OPTIONAL EXTRAS:

  • Toasted almonds chopped
  • Cucumber ribbons
  • Olive oil and lemon juice for drizzling

Instructions
 

METHOD:

  • Preheat the oven to 200 degrees, and line a baking tray with baking paper. Lay the carrots on the baking paper, and coat them with the oil, honey, dukkah and salt.
  • Place the ingredients for the hummus in a high powered blender and process until a hummus consistency forms. For specific hummus instructions, click the hummus link above. 
  • Place the ingredients for the green tahini in a high powered blender and process until a smooth green sauce forms, adjusting water for consistency. For full green tahini instructions, click the green tahini sauce recipe above. 
  • Place the carrots in the oven for 15-20 minutes or until crispy and cooked through.
  • To assemble, spread a layer of hummus across the bottom of your serving plate, and lay the carrots on top. Finish with the leftover dukkah from the oven tray, a squeeze of lemon, some olive oil, and the green tahini sauce, if you're using it.
Tried this recipe?Let us know how it was!

Dukkah and honey roasted carrot salad with FODMAP friendly hummus and a green herb sauce from www.georgeats.com

 

11 replys to Dukkah roasted carrot salad with herbed tahini sauce and zucchini hummus (FODMAP friendly, vegan)

    1. Hi Lindsay! The psyllium husk acts as a thickener to make the zucchini into hummus and I think it might be a bit runny without it. 1-2 teaspoons definitely won’t have your guests running to the loo so I wouldn’t worry about that! 🙂

  1. Planning on making this for a new Christmas side this year. In the spirit of minimising waste – does anyone know how long it will keep?

    1. Hi Carley! Love that you’re about minimising waste. The salad easily keeps for a couple of days without issue if it has been refrigerated. The zucchini might weep a little after that but if you stir it up it should be no issue 🙂

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