Homemade Hummus {low FODMAP}

Homemade Hummus is the perfect dip to pack in lunches, share with friends, or to eat as a snack.  Chickpeas blend with chives, cumin, lemon, olive oil, and a handful of spinach for a vibrant green color and nutrition boost!

Homemade Hummus low FODMAP, gluten free, dairy free, vegan

Happy Fri-YAY!

I am so ready for the weekend and thankful that the courses to prepare me for the internship are over.  It feels so good to check another thing off of my list before actually diving into supervised practice.

Last week, Brian and I were in a funk.  We didn’t have much going on, we were totally missing Denver, and we just felt a little blah.  This week, we filled our schedules with a class on living a Zero Waste lifestyle, opportunities to get involved with our church, visiting with friends in town from Denver, tonight we are attending an event at our alma mater, and Sunday we are spending the day in Fort Wayne for Father’s Day.   Needless to say, we are feeling much better and out of our funk.

How was the week for you?  Any fun plans for the weekend?

Homemade Hummus low FODMAP, gluten free, dairy free, vegan

I have been cooking and experimenting in the kitchen like normal, but I haven’t been documenting it as much as I usually do.  With my time being dedicated to coursework over the past two weeks, I wanted to free my brain of unnecessary stress, and taking pictures/writing down the recipes of everything I make just felt a little overwhelming…the result?!  Super delicious food and more creative inspiration!

Does anyone else notice that once they take a break from something (even if you absolutely love it!!!) you feel more inspired, creative and productive once you get back to it?

So, I haven’t been documenting everything, but this homemade hummus recipe NEEDED to be documented.  It’s been in the weekly rotation for about a month now so I knew it was something worth sharing.

Homemade Hummus low FODMAP, gluten free, dairy free, vegan

I don’t know what it is (the creamy texture, the fun dippers, the flavor combinations?) but I have loved hummus from the moment I tried it.  When I went to college, hummus was a completely new-to-me food that was constantly on the salad bar.  I remember topping my lunch time eats with it almost daily and literally just loving it.

My senior year of college I received a food processor for Christmas and immediately started pureeing beans in attempts to make my own hummus dips…so you could say hummus and I go way back 😉

Homemade Hummus low FODMAP, gluten free, dairy free, vegan

Chickpeas and beans can be high in FODMAPs and even people who aren’t sensitive to FODMAPs may complain about eating beans, but I find that portion size is SUPER important for me to eat this food I love and still feel great.

A quarter cup serving of canned chickpeas is considered low FODMAP, so about 2 Tbsp of this dip should be ok if you are concerned with FODMAP content.

Homemade Hummus low FODMAP, gluten free, dairy free, vegan

This homemade hummus dip is:

Creamy

Lemony

Cold

Perfect for veggies, pita, tortilla chips, and sharing at parties

Homemade Hummus couldn't get any easier! #lowFODMAP Click To Tweet

Homemade Hummus low FODMAP, gluten free, dairy free, veganIf you give this Homemade Hummus recipe a try, tag #trebleinthekitchen on instagram so I can see your hummus creation 🙂

4.0 from 1 reviews
Homemade Hummus {low FODMAP}
 
Prep time
Cook time
Total time
 
Homemade Hummus is the perfect dip to pack in lunches, share with friends, or to eat as a snack. Chickpeas blend with chives, cumin, lemon, olive oil, and a handful of spinach for a vibrant green color and nutrition boost!
Author:
Recipe type: dip, appetizer, snack, low fodmap, vegan, dairy free, gluten free
Serves: 1 cup
Ingredients
  • 1 can chickpeas, low sodium
  • 2 cups raw spinach
  • 1 lemon, juiced
  • 1 tsp cumin
  • 1 tsp extra virgin olive oil
  • 3 Tbsp water
  • 2 Tbsp chives
  • ¼ tsp sea salt
  • ⅛ tsp black pepper
Instructions
  1. Combine all ingredients in a food processor until creamy.
  2. Serve with your favorite dippers (raw vegetables, rice crackers, tortilla chips, you name it!)
Notes
*This recipe is adapted from Kate Scarlata's low FODMAP Friendly Hummus
Nutrition Information
Serving size: 2 Tbsp Calories: 50 Fat: 1 g Carbohydrates: 8 g Sugar: 1 g Sodium: 114 mg Protein: 3 g

Homemade Hummus low FODMAP, gluten free, dairy free, vegan

Question of the Day:

  • What is your favorite summer dip!?

Comments

  1. Look at that color! 😀 Sounds like such a tasty hummus! I love making my own, it’s so easy and versatile.

  2. Super intrigued by the zero waste living class! Sounds like something up my alley! I’d love to know how it went. Have a great weekend!

    • Tara Deal Rochford says:

      It was SO interesting!! There were many things I learned (I need to do a better job of CHECKING my items to see if they are recyclable or not, reusing plastic items that I DO use, bringing my metal straws with me, etc) but my biggest takeaway was to reduce the areas where I accumulate the most waste. For me, that was paper towels (at least that is the glaring item I can reduce). SO, I started the next day and only use kitchen towels and wash cloths. I already had the supplies I needed, just needed a mental shift. 🙂

  3. Love that you added spinach in here – such a bright color for summer 🙂

  4. I have a few clients that this is perfect for!

  5. Thank you so much for coming out and showing support for zero waste in Indy! I’m planning some future events, I hope you’ll be able to stop by again!

    • Tara Deal Rochford says:

      Thanks, Polly!! I really enjoyed it and am working to reduce my waste footprint every day (I started carrying my metal straw with me!)

  6. Another riff on that hummus is replace the spinach with parsley and 1/2 an avocado…you still get the green color but not the oxalic acid and it tastes great

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