Homemade Carrot Ginger Hummus

While it’s quite easy these days to find good quality prepared hummus spreads, most contain a heavy dose of fructo-rich garlic which is off-limits for those eating FODMAP-free! Since having a FODMAP-friendly version of this staple spread is so important to have on hand, and because I do love the flavour of garlic in most savoury dishes I prepare, I find this a great recipe to make use of the low FODMAP garlic oil.

Legumes like the chickpeas featured here provide us with nutritious protein and are fibre-rich, but when you’re eating within the confines of a FODMAP diet, quantity is key! While chickpeas do contain galactooligosaccharides, as long as you eat less than four tablespoons per serving, they are considered a low FODMAP food.

Finally, roasted carrots are the star of the show, lending their beta carotene-rich orangey hue, but you can also customize this by sneaking in other veggies to trick picky palates too, like beets or spinach!

INGREDIENTS

• 1 can (398 mL or 15 oz) chickpeas, rinsed and drained
• ½ tsp baking soda
• 2 carrots, chopped
• 1 Tbsp fresh lime juice
• ½ tsp ginger root, grated
• ½ tsp sea salt
• ½ tsp ground cumin
• 1 Tbsp extra-virgin olive oil
• For garnish: olive oil, chopped cilantro

INSTRUCTIONS—FOR THE CARROTS

1. Preheat oven to 425°F.
2. Toss the carrots with 1 Tbsp of olive oil and spread on a parchment paper-lined baking sheet.
3. Roast in the oven until the carrots are tender and lightly browned, about 18 minutes, tossing carrots halfway through cooking.

INSTRUCTIONS—FOR THE CHICKPEAS

1. To make the chickpeas as smooth and creamy as possible, place in a medium pot, add baking soda, cover beans with a few inches of water, then bring the mixture to a boil over high heat. Reduce heat to simmer, and continue to cook for about 20 minutes, or until the chickpeas have some skins coming off.
2. Drain chickpeas in a colander and run cool water over them for about 30 seconds.

INSTRUCTIONS—FOR THE HUMMUS

1. In a food processor or high-powered blender, process the carrots, lime juice, ginger, cumin, and salt and blend until the mixture is thick and creamy.
2. Add in chickpeas and continue to blend. While processing, drizzle in the 3 Tbsp of olive oil. Blend until the mixture is smooth, adding some ice water as necessary to get a creamy texture. Taste and adjust flavour as desired.
3. Scrape the hummus into a serving bowl and top with garnishes of your choice.

You May Also Like: Cardamom Hazelnut Butter, Smoked Paprika Hummus, Creamy Fava Bean Dip.