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An aerial view of FODMAP friendly hummus platter surrounded by vibrant vegetable crudités. The hummus is drizzled with a red chilli oil, and the platter is set against stone tile, dappled in sunglight.

FODMAP friendly hummus

Gluten free, dairy free, nut free, vegan
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Prep Time 15 minutes
Cook Time 15 minutes
Course Side Dish
Cuisine Food Intolerance Friendly
Servings 6 people

Ingredients
  

For the (optional) onion and garlic oil (yes, it is FODMAP friendly)

  • 5-10 garlic cloves, peeled and sliced (as many as you like/feel comfortable with)
  • 1/2 white onion, sliced
  • 1/2 cup (125ml) olive oil (any sort)
  • OR just use the olive oil

For the hummus:

  • 500g firm tofu (see notes)
  • 1/3 - 1/2 cup (125g) tahini, hulled or unhulled
  • 1/2 - 3/4 cup (60-125ml) fresh lemon juice, to taste (3-5 large lemons)
  • 1-2 tbsp cumin powder (dependent on taste and quality/freshness of the spices you use - I use 2 tablespoons)
  • 1/4 - 1/2 cup (60-125ml) soy milk or plant based milk of choice (only as necessary, see notes)
  • 1/8 -1/4 tsp baking soda (optional)
  • salt and pepper, to taste

Instructions
 

To make the (optional) onion and garlic oil:

  • Peel and slice your onions and garlic. Heat the oil in a small saucepan over a medium heat. Add the onion and garlic and cook until fragrant and lightly browned, about 5 minutes. Take the mixture off the heat and allow to cool and sit for 10-15 minutes.
  • Strain the oil, making sure you don't squash or squeeze the garlic or onion.
  • Allow the strained oil to cool for 10 or so minutes, particularly if you're using a NutriBullet to blend. Feed the confit garlic and onion to a regular, non FODMAP household member (they'll love it, I promise!)

To make the hummus:

  • Add all your ingredients to the blender and blitz until smooth. Adjust for taste and thickness. I like to transfer the mixture to a bowl for the final adjustments, but that's because I use a NutriBullet and the shape of it means it is tricker to ensure the flavours are evenly distributed.
  • Add the baking soda and stir thoroughly to combine. Serve with crackers, crudite or whatever you fancy. Keep leftovers well refrigerated and eat within 3-4 days.

Notes

Tofu is completely fine to eat raw, just in case you are wondering.
Homemade garlic oil runs a risk of developing botulism if not prepared and stored properly. Botulism can be fatal. If you're using onion and garlic oil, make sure you eat the hummus within a few days. 
Make sure your garlic is good quality and doesn't contain any green sprouts in the middle of the clove. 
If you'e not comfortable with the onion and garlic oil, simply use 1/2 cup (125ml) in the main hummus and skip the infusing step.
Store leftovers in the fridge at all times. 
To make make pumpkin hummus, add 200-300g of steamed or roasted pumpkin to the blender. I found I needed to add 1 extra tablespoon of cumin to balance the flavours
Keyword low fodmap hummus, low fodmap vegan
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