Carrot and Quinoa SuperFood Hummus

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As a lover of hummus, I wanted to make my own, but in a form that would not cause an IBS meltdown! The traditional recipe calls for chickpeas, which I have replaced with a protein-rich cooked quinoa, whose mild flavor does not interfere with that of the tahini. The addition of carrots provide some extra vitamins and a hint of sweetness. You only need a few spoonfuls at a time, like with traditional hummus, as it is quite rich and wonderfully filling.

Further Food Nutritionist Commentary:

Wow, what a creative recipe! Who would have thought to swap chickpeas with quinoa to make hummus? Like chickpeas, quinoa also contains fiber and protein. Unlike chickpeas, quinoa is a high quality protein meaning that it contains all nine essential amino acids in the correct ratios. This antioxidant rich super-seed (yes, quinoa is a seed not a grain!) is naturally gluten-free and offers a subtle nutty flavor. Because it has more soluble fiber content than chickpeas, quinoa is oftentimes better tolerated by people with IBS than beans and legumes, which are higher in insoluble fiber.

By Nicole Hallissey, RD, CDN
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Carrot and Quinoa SuperFood Hummus

  • Prep Time: 5 minutes
  • Cook Time: 0 minutes
  • Servings: 7

Ingredients

¾ cup cooked quinoa (cooled)

½ carrot (cooked, mashed, and cooled)

½ cup + 1 tablespoon tahini

2 tablespoons garlic infused oil

2-3 tablespoons cold water

1 teaspoon paprika

½ lemon (squeezed)

Pinch of salt and black pepper

Instructions

  1. Blend all ingredients in a food processor until smooth.
Blend all ingredients in a food processor until smooth.

Nutrition Information

Per Serving: (1 tbsp): Calories: 73; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 7mg; Potassium: 35mg; Carbohydrate: 6g; Fiber: 1g; Sugar: 1g; Protein: 1g

Nutrition Bonus: Vit A: 16%; Iron: 3%

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3 thoughts on “Carrot and Quinoa SuperFood Hummus

  1. lowfodmapliving

    Yum! What a delicious spread! I just made this and thought to myself, “gosh, I just love knowing exactly what goes in my food,” as I was whipping it up. Snacks were one of the hardest “meals” for me to adjust to on the low FODMaP diet, so I am all over any new snack idea. I will most definitely be making this again. Thanks!

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