Healthy Hummus Recipe for a Perfect Diet Plan

My dear food enthusiast, I invite you to embark on a new culinary journey – an elimination diet hummus recipe that can be enjoyed by all. As someone who loves food, but also struggles with dietary restrictions, it was important for me to create a recipe that is both delicious and accommodating.

The elimination diet has become increasingly popular for anyone looking to identify specific foods that cause discomfort or adverse reactions. Our hummus recipe offers a satisfying option for those following a low FODMAP, low histamine, or gluten-free diet. It’s also perfect for anyone on an RPah elimination diet or anyone who wants to avoid citrus.

Our recipe uses dried garbanzo beans which are packed with protein and fiber, making it an ideal low-carb option for vegans, vegetarians or anyone seeking a healthy alternative to classic hummus. We’ve also added frozen spinach to include a healthy dose of greens without sacrificing taste.

Whether you’re taking part in the elimination diet or just looking for a healthier snack option, our hummus recipe is perfect for any occasion. Whip up in your food processor and enjoy with your favorite veggies or use it as a dip for a creative twist on classic chips and dip.

I hope this introduction ignites your curiosity and inspires you to try our elimination diet hummus recipe that will tickle your tastebuds and offer some health benefits at the same time!

Why You’ll Love This Recipe

Elimination Diet Hummus
Elimination Diet Hummus

Dear reader,

I am thrilled to share with you my Elimination Diet Hummus recipe, and I can assure you that you will absolutely love it!

First and foremost, this hummus recipe is perfect for those who are on an elimination diet. It is low FODMAP, dairy-free, gluten-free, and even suitable for a RPAH elimination diet. Therefore, it is an excellent choice for anyone looking for a healthy and nutritious bean dip.

The ingredients used in this recipe are beneficial for everyone’s health. Garlic clove has many health benefits such as preventing colds and reducing high blood pressure. Tahini, on the other hand, is rich in fiber and protein which makes it a great source of energy. Moreover, sunflower oil is rich in vitamin E, improves skin health and protects you from heart disease.

But let’s not forget about the most important aspect of this hummus recipe – its taste! The combination of dried garbanzo beans (or 2 cans), cup sunflower oil, lemon juice, chopped garlic clove (1), water, salt (4 teaspoon) and tahini (3 cups) creates one of the tastiest hummus recipes out there. It’s the perfect mixture of creamy texture with a hint of bold flavors that will leave your taste buds wanting more.

This recipe can also be customized according to your preferences or any diet plans you may have. For instance, if you prefer low histamine foods or paleo recipes, you can try the roasted beet hummus or artichoke hummus variations providing alternatives to suit your needs while keeping things interesting.

Finally, imagine yourself dipping pita bread or toasted vegetables into this amazing hummus dip while enjoying a delicious meal or snack. You must try this recipe today – it will definitely become your go-to meal when seeking a healthy yet flavorful snack.

In conclusion, our Elimination Diet Hummus Recipe offers the right balance between health and flavor. Its benefits cater to all dietary plans without compromising on taste. Give it a try and thank me later!

Ingredient List

 A scoop of creamy Elimination Diet Hummus to dip in your veggies.
A scoop of creamy Elimination Diet Hummus to dip in your veggies.

Here’s what you’ll need to gather before making this Elimination Diet Hummus Recipe:

For the Hummus:

  • 2 cups of dried garbanzo beans (chickpeas)
  • 2 cans of garbanzo beans
  • 2 cups of frozen spinach, thawed and drained
  • 1 garlic clove, peeled
  • 3/4 cup of tahini
  • 4 teaspoons of kosher salt
  • juice of 3–4 lemons
  • 1 teaspoon of dried parsley

For the Sunflower Oil:

  • 4 cups of water, retain cooking water
  • 2 cups of sunflower oil

For the Bean Dip:

  • Roasted beet hummus
  • Artichoke hummus
  • Carob hummus
  • Avocado hummus

This Elimination Diet Hummus Recipe calls for a few unique ingredients that might not be staples in your pantry. Make sure you have them all on hand before starting cooking!

The Recipe How-To

 A simple, yet flavorful hummus that's absolutely perfect for elimination diets.
A simple, yet flavorful hummus that’s absolutely perfect for elimination diets.

Once you have gathered all the ingredients listed, it is time to begin preparing this delicious Elimination Diet Hummus Recipe. Follow these steps for a perfectly smooth and flavorful bean dip:

Step 1: Cook the Garbanzo Beans

Begin by boiling 2 cups of dried garbanzo beans in a large pot of water for around 1 hour until they are tender. If you are in a hurry, then use 2 cans of cooked garbanzo beans instead. Once the beans are cooked or canned, retain 4 cups of the cooking liquid.

Step 2: Blend the Ingredients

In a food processor, combine the cooked/canned garbanzo beans, 3 cups of tahini, 4 teaspoons of salt, and 1 garlic clove. Pulse until they are well-combined.

Step 3: Add Water and Spinach

Gradually add the reserved cooking liquid while blending until you achieve your desired consistency. For this recipe, I recommend adding around 2-3 cups of liquid to get an optimal texture. Then add 1 cup of frozen spinach that has been thawed and squeezed to remove as much liquid as possible.

Step 4: Adjust Seasoning

Taste the hummus and adjust seasoning according to your preferences. You can add more salt, garlic clove, or even some lemon juice to enhance the taste.

Step 5: Serve and Enjoy!

Spoon the hummus into a serving dish, drizzle with olive oil and sprinkle with dried parsley if desired. This diet-friendly hummus is perfect served with fresh vegetables or gluten-free crackers as a midday snack or appetizer for dinner parties.

By following these simple steps, you can make home-made elimination diet hummus quickly and easily!

Substitutions and Variations

 A hummus that is allergy-friendly and packed with amazing flavors to surprise you.
A hummus that is allergy-friendly and packed with amazing flavors to surprise you.

When it comes to hummus, there are countless ways to switch up the flavors and ingredients. Here are some substitution and variation ideas that can make your elimination diet hummus recipe more interesting.

– Roasted Beet Hummus: For a pop of color and extra nutrients, roast and blend fresh beets into the hummus. You can also add some cumin or coriander for an earthy flavor.

– Artichoke Hummus: To give your hummus a tangy twist, try adding artichokes into the mix. Both marinated artichokes or fresh ones work well for this variation.

– Avocado Hummus: If you prefer a creamier texture, mix mashed avocado into the chickpea puree before adding the tahini and other seasonings.

– Carob Hummus: For those on a low histamine diet or who avoid cocoa and chocolate, carob powder is a great alternative. Swap out cocoa powder in the recipe with 1-2 tablespoons of carob powder.

The possibilities with hummus are endless! Experiment with different herbs, spices, and vegetables to create your own unique flavor. Whether you prefer classic hummus or something more experimental, this recipe is versatile enough to suit your taste buds.

Serving and Pairing

 The perfect combination of spices and ingredients, this hummus recipe is perfect for any day.
The perfect combination of spices and ingredients, this hummus recipe is perfect for any day.

Once you’ve made this flavorful elimination diet hummus recipe, it’s time to enjoy it with some tasty accompaniments. You can serve this delicious hummus as a dip with sliced cucumbers, carrots, bell peppers, and gluten-free crackers.

For a more balanced meal or snack, try pairing the hummus with your favorite protein source like grilled chicken, roasted turkey or chickpeas salad. It would also go well with freshly cut avocado and cherry tomatoes for added color and nutrition.

If you’re on a paleo diet, you can pair the hummus with some celery sticks instead of crackers. The creamy texture of the hummus combined with the crunchiness of the celery will surely delight your senses.

To add variety, you can try mixing in some roasted beet or artichoke hummus alongside this elimination diet hummus recipe. You may also enjoy a carob hummus for a sweet twist or an avocado hummus for an extra creamy texture.

This low-FODMAP hummus is also suitable for RPah elimination diet, making it perfect for those who have food intolerances or suffer from digestive issues.

No matter how you pair this amazing hummus recipe, rest assured that you are enjoying a healthy and satisfying dish that will leave you feeling nourished and satisfied.

Make-Ahead, Storing and Reheating

 A delicious, healthy snack that you won't regret having in your fridge.
A delicious, healthy snack that you won’t regret having in your fridge.

Dear foodies,

The Elimination Diet Hummus recipe is a versatile dish that can be prepared ahead of time, stored for later use, and reheated easily. Here are some helpful tips to ensure the quality and freshness of your hummus.

To make ahead:

You can make this hummus recipe ahead of time and keep it in an airtight container in the refrigerator for up to five days. However, I recommend putting a thin layer of olive oil on top of the hummus before covering with the lid. This will help retain its moisture and prevent it from drying out.

To store:

If you plan to store the hummus for an extended period or want to make a larger batch, you can freeze it. The best way to do this is by putting the hummus in an airtight container or freezer-safe bag that you can label with the date. The hummus can last for up to six months in the freezer.

To reheat:

When it’s time to enjoy your hummus again, remove it from the fridge or freezer and let it come to room temperature first. If you have frozen your hummus, thaw it in the refrigerator overnight. Then give it a good stir as some separation may occur during storage. If you find that your hummus has thickened too much, you can add water gradually until it reaches your desired consistency. Alternatively, add some lemon juice or olive oil for extra flavor and smoothness.

I hope these tips help you keep your Elimination Diet Hummus fresh and delicious even after storage. Remember, this hummus recipe is not just a great snack but also works well as an addition to meals or as a dip for veggies or crackers. Enjoy!

Tips for Perfect Results

 The perfect hummus to pair with fresh pita bread or fresh veggies for a wholesome snack.
The perfect hummus to pair with fresh pita bread or fresh veggies for a wholesome snack.

To make the perfect Elimination Diet Hummus, there are a few tips and tricks that I have learned to ensure it turns out perfectly every time.

First, be sure to use a high-powered food processor. This is not the time for a weak blender or mini chopper! You want to make sure all of the ingredients are well-blended and silky smooth.

Secondly, don’t skimp on the tahini! Tahini is an essential ingredient in hummus and provides the creamy texture that we all know and love. Use good quality tahini for optimal results.

Thirdly, taste as you go. Adjust the seasoning as you blend to suit your personal preferences. Some people like their hummus more garlicy, while others prefer a lemony tang.

Fourthly, if you are using dried garbanzo beans, be sure to soak them overnight before cooking. After boiling them, reserve some of the water to use in blending later on. The starchy liquid will help create an ultra-creamy texture.

Lastly, experiment with different add-ins and flavors! Hummus can be incredibly versatile and can be made with roasted vegetables, spices or even fruits like roasted beet hummus or artichoke hummus. Get creative and have fun!

By following these tips, you’ll have perfectly smooth, delicious Elimination Diet Hummus every time! So whether you’re looking for a low FODMAP snack or a dairy-free bean dip, this recipe is sure to impress any foodie on an elimination diet or those who just want to enjoy healthy eating habits.


As you prepare to embark on your elimination diet journey, you may have some questions regarding this hummus recipe or the diet in general. Here are some frequently asked questions and answers to help guide you along the way.

Can you have hummus on an elimination diet?

As far as elimination foods are concerned, it’s pretty decent. The houmous is a versatile accompaniment that pairs nicely with crunchy vegetables like carrots and celery, as well as crispy rice cakes.

Can you eat chickpeas on elimination diet?

The beverages that are permitted include coffee, tea, juice, soda, sports drinks, as well as rice, oat, potato, hemp, and coconut milk. As for the bread, crackers, flours, pasta, and cereal, they should be made using any of the following grains and roots: barley, buckwheat, rye, millet, rice, quinoa, oats, sago, tapioca, cassava, aramanth, arrowroot, chickpea, lentil, and T’eff.

Is hummus an inflammatory food?

The combination of chickpeas, olive oil and sesame seeds (tahini) in hummus has been found to possess anti-inflammatory qualities.

What snacks can I eat on an elimination diet?

As an Israeli chef, I love creating healthy and delicious meals that satisfy my taste buds and keep me energized throughout the day. Here are some of my favorite recipes that I often enjoy for breakfast or as a midday snack.

One of my go-to recipes is a fruit smoothie made with rice milk, banana, and assorted berries. It’s a refreshing and flavorful drink that boosts your immune system and keeps you hydrated. To make this smoothie, simply blend the rice milk, banana, and berries together in a blender until smooth. You can add a splash of honey or maple syrup for extra sweetness if desired.

Another delicious breakfast or snack option is a mini burrito made with corn tortilla, refried beans, and guacamole. It’s a savory and filling treat that satisfies my cravings for Mexican cuisine. To make this mini burrito, lightly toast a corn tortilla on a pan, spread some refried beans, and add guacamole. Fold it up and enjoy!

For a more traditional breakfast option, oatmeal and fruit are always a great choice. This hearty and healthy combination keeps me full and focused for hours. To make this dish, cook your favorite oatmeal recipe and top it with sliced fruit, nuts, and a drizzle of honey or maple syrup.

If you’re in the mood for something sweet and indulgent, try making a buckwheat pancake with syrup, fruit, dairy-free chocolate sauce, or seed butter. This pancake is high in fiber and protein, and the toppings add just the right amount of sweetness. To make this pancake, mix buckwheat flour, baking powder, and almond milk together in a bowl. Cook on a pan until both sides are golden brown, then add your desired toppings.

Lastly, if you’re looking for a savory snack, hummus or bean dip with veggies or corn chips is a great option. This protein-packed dip is easy to make and can be enjoyed anytime throughout the day. To make this dip, blend chickpeas, lemon juice, tahini, garlic, and salt together in a food processor. Serve with your favorite veggies or corn chips.

I hope you enjoy these recipes as much as I do! They’re quick, easy, and perfect for anyone who loves delicious and healthy food.

Bottom Line

In conclusion, if you are on an elimination diet or looking for a new healthy hummus recipe to add to your repertoire, this elimination diet hummus recipe is the perfect addition to your arsenal. With its simple yet nutrient-packed ingredient list and customizable variations, you can make this hummus recipe fit any dietary need or flavor preference. Whether you’re on a low FODMAP, gluten-free, dairy-free, or paleo diet, you can enjoy this delicious and satisfying hummus dip. And with its versatility as both a meal and snack option, you can implement it in your diet meal plan with ease. This amazing hummus is packed with flavor and nutrition and can satisfy even the pickiest of eaters. So don’t hesitate in making this delicious recipe today and experience the many health benefits that come along with eating wholesome foods like hummus.

Elimination Diet Hummus

Elimination Diet Hummus Recipe

This isn't intended to be better than normal houmous, it just conforms to a local hospital Elimination Diet (UK) It's adjusted to eliminate the lemon juice and still be edible. It's actually alright as elimination foods go. The houmous goes well with carrots and celery as well as on rice cakes. I like the spinach version on rice cakes especially as it gives you another flavour. TEST FOOD: For testing onions you can add two tablespoons of onions to the spinach houmous. If you gain onions I'd just add one tablespoon there after.
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Prep Time 1 hr
Cook Time 40 mins
Course Appetizer
Cuisine Elimination Diet
Servings 1000 grams
Calories 233.4 kcal


  • 250 g dried garbanzo beans (or 2 cans)
  • 1/2 cup sunflower oil
  • 3/4 cup water, retain from cooking
  • 1/3 cup tahini
  • 3/4 teaspoon salt
  • 1 garlic clove

Optional batch of Spinach Houmous

  • 5 ounces frozen spinach (optional)
  • 1 1/2 teaspoons dried parsley (optional)


  • Night before- If using dried peas bring the peas to a boil in 5 cups of water. Boil for three minutes, then remove from heat and cover. Leave overnight.
  • Drain and rinse the peas (both dried & canned) in batches place on a papertowel. Run each batch over with a rolling pin. Then remove any loose skins.
  • Once the skins are removed, place in pressure cooker with 5 cups of water. Bring to pressure and cook for 25 minutes and let pressure drop naturally.
  • Drain the chickpeas, but make sure to retain a 1/2 cup of cooking water.
  • Pour all the chickpeas in the food processor and add all the other ingredients. You want to blend them for about 2 minutes. The longer you blend it the smoother it is. It goes very creamy when you've got it right.
  • The mixture will be a bit runny, it firms up as it cools.
  • Optional: Remove about half the houmous (500-600 grams) and add the spinach and parsley. Blend again until even.
  • Houmous is fine in the freezer just freeze in convenient portions. Then just let it thaw a couple of days in the fridge, but in a pinch the microwave can help speed things along. Just make sure to stir frequently. I'd advise using a glass container in the microwave as plastic might go funny due to the oil.

Add Your Own Notes


Serving: 78gCalories: 233.4kcalCarbohydrates: 17.4gProtein: 6.3gFat: 16.2gSaturated Fat: 2.1gSodium: 186.7mgFiber: 5.1gSugar: 2.7g
Keyword < 4 Hours, Beans, Egg-free, Free Of..., Inexpensive, Lactose-free, Lunch, Pressure Cooker, Small Appliance, Stove Top, Vegan
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