Garbanzo Bean Hummus

Garbanzo Bean Hummus

Garlic-free, dairy-free, low-FODMAP, vegan homemade hummus using garbanzo beans (chickpeas).

By DeliberateFare.com

Hummus is a crowd-pleaser at our city-ranch. It seems to go with everything and suit so many picky eaters. Before any party, I make certain to have the ingredients on-hand just in case my Uncle Fred makes a special request for it...it is so fast that I can whip it up within five minutes to serve to the hungry masses!

According to the Monash University FODMAP app, garbanzo beans are low-FODMAP up to ¼ cup servings, which would mean you could eat up to a quarter of the entire recipe and be A-OK...although I think that's a bit excessive in one sitting!

INGREDIENTS

  • 1 cup preserved garbanzo beans in their own juice (either from can or box; also called chickpeas); drain and rinse beans
  • 2 Tbsp raw sesame tahini (I use Artisana Organics raw tahini)
  • 3 Tbsp olive oil
  • 2 Tbsp sesame oil
  • ¼ cup fresh parsley
  • ¼ tsp sea salt
  • ¼ tsp ground black pepper
  • Toppings: drizzle of olive oil and sprinkle of paprika

METHOD

  1. In a food processor, add garbanzo beans and tahini. Turn on processor, and slowly pour into feeding spout olive oil and sesame oil. Process beans until they become a thin paste consistency. If too thick, add more oil, one tablespoon at a time.
  2. Add parsley, salt, and pepper; blend using “pulse” setting on processor.
  3. Pour out hummus into serving bowl.
  4. Top with a drizzle of olive oil and sprinkle of paprika.

SUGGESTIONS

  • Serve at room temperature with raw vegetables (carrots, bell peppers, radishes, broccoli, cauliflower), olives, multigrain or table water crackers, and warm pita bread.
  • Use as a spread on sandwiches and wraps.
  • Hummus traditionally is served at room temperature and never refrigerated. However, hummus may be stored in airtight container in refrigerator for 3 – 4 days; if possible, bring to room temperature before using.
recipes