Due to chickpeas being a high FODMAP food in large quantities, it makes hummus quite difficult to consume. It is almost impossible to find a store-bought hummus without chickpeas in the ingredients, but here we have a homemade hummus without them. This recipe is totally low FODMAP, using carrots in substitution for chickpeas, making this a more vibrant, slightly sweeter version of regular hummus. It is also incredibly easy to make, with only a couple of steps involved. Try it out today, you won’t regret it!
You could briefly fry your carrots rather than roast them if you do not have the time. Although you will not get that same deep roasted, toasty flavour, it will still achieve a similar outcome. I would recommend you opt for roasting just because it takes your hummus to the next level. I suggest that you do not boil or steam your carrots, because this introduces too much water to your hummus. This will create a separation of liquids in the hummus (since water and oil do not mix), and will cause the texture to go too watery, rather than creamy. I also wanted to note that I used cumin, salt and pepper to roast the carrots, as well as afterwards when blending too. Just keep tasting the hummus as you go along until you get the taste that you desire!
What to use your roasted carrot hummus for:
- For dunking celery, crackers or carrots into
- To use in sandwiches
- As a sauce to add moisture to some gluten free pitta breads or wraps
- To roast your veggies in
- As a dip for some gluten free tortilla chips
- To incorporate as a sauce into pasta dishes
- Added to gnocchi- try out my 3 ingredient sweet potato gnocchi recipe
- Filled hummus lunch bowl with veggies around the sides
- Added to salads
- With breadsticks- check out my parsley butter breadsticks recipe
What you could add to your roasted carrot hummus to take it to the next level:
- Sun dried tomatoes
- Red bell pepper
- Chilli or chilli flakes (if this does not irritate your IBS)
- A drizzle of high quality olive oil on the top
- Cayenne pepper
- Smoked paprika (or regular paprika)
- Garlic infused olive oil
- Coriander (to get a more curry-like flavour)
Ingredients: (makes approx 4 servings)
- 8 medium carrots
- 1 tbsp olive oil
- 3/4 cup tahini
- 1 tsp ground cumin or cumin seeds
- 2 tsp salt
- 1/2 tsp pepper
Method:
Step 1: firstly, preheat the oven to 180°. Next, peel and chop your carrots, add a drizzle of olive oil, then add the cumin, salt and pepper. Toss until evenly coated.
Step 2: roast the carrots until fork tender and caramelised (about 45 mins).
Step 3: next, to a blender, or bowl add all of your ingredients, including your roasted carrots.
Step 4: finally, blend the ingredients until a thick puree forms. Stop blending when you get to your desired hummus texture.
Your carrot hummus is ready to serve immediately. It will keep in the fridge for up to a week and I recommend that you store in an airtight container.
Send me over your roasted carrot hummus images to my Instagram TheLazyLowFODMAP. Tag me in your photos or DM them to me, I would love to see what you use it for!
