When I first started a low FODMAP diet, I found myself going back to the same three or four recipes over and over again. This was a great strategy starting out because I knew that those recipes sat well with me, but it’s also a good way to become bored with what you’re eating. When I’m bored with the food I’m eating (and craving something I can’t have), I find myself straying from the diet and ultimately triggering symptoms. To avoid this, I like to look over the list of low FODMAP food items from Monash University to remind myself of all the delicious food I can eat and to help find recipe inspiration.
This is exactly how I came up with the idea of hummus for my next recipe! I was reminded that a 1/4 cup serving of garbanzo beans is low in FODMAPs and decided I just HAD to experiment with a hummus recipe. So here it is! Roasted red pepper hummus with all of the yumminess and minus the common trigger foods! If you are unable to tolerate garlic-infused olive oil, simple substitute with regular olive oil.
- 1 15 oz can garbanzo beans, drained
- 1 red bell pepper, roasted and skinned
- 1/4 cup lemon juice
- 1 tablespoon garlic-infused olive oil
- 1 teaspoon sesame oil
- 1/2 teaspoon pink himalayan salt
- 1/2 teaspoon black pepper
To roast and skin the red bell pepper, pre-heat oven to 475°F. Cut the pepper in half and remove the seeds and the stem. Place both halves on a cookie sheet and roast in the oven for 25 minutes. Place the pepper halves in a sealed plastic bag and allow them to cool before removing the skin. Open and drain the can of garbanzo beans. Combine all ingredients, including the roasted and skinned bell pepper, into a food processor, and pulse until blended completely. Use additional salt and pepper to taste as you see fit.