A delicious, creamy butternut squash and beet hummus. This easy hummus recipe is vegan, gluten-free, and made low-FODMAP by the use of garlic-infused olive oil
I have to admit, up until last year, I never really considered making homemade hummus. Especially not low FODMAP beet hummus ( I have a love-hate relationship with beets). It’s not because I don’t eat it often. In fact, hummus is a staple in my weekly shop.
In fact, I think that’s been the issue; It’s always been so readily available ( and at low prices), that I never considered making an effort to make my own. So, basically- there’s me admitting I can be incredibly lazy when it comes to giving myself ‘additional’ kitchen work.
The only homemade hummus I’ve eaten is when my mum has made it, so I’ve picked up a few tips from her on how to make hummus. I’d just never implemented them.
With all the health problems I had last year, though, I started to really think about everything I was putting into my body. Then when I was diagnosed with IBS, I realised that ALL my usual cheap hummus options had garlic in.
I had this butternut squash hummus recipe in mind that I’d been considering trying for a while. So I decided to put my thinking cap on and create this delicious butternut squash and beet gluten-free, vegan, low-FODMAP hummus.
What is Low FODMAP hummus?
I’m not going to even try to pretend I’m an expert in FODMAPS and the low FODMAP diet. Having seen a nutritionist earlier this month, I was told that a low FODMAP diet would be a ‘last option’ kinda dealio, because of it’s restrictive nature when on a plant-based diet.
However, late last year, before seeing the nutritionist I’d been doing some research myself to try and rid myself of the gut symptoms I was getting daily and started cutting out certain foods that seem to bother the majority of IBS sufferers.
This includes garlic and onion, unfortunately, which had been a staple in pretty much everything I even made before-hand.
What makes IBS so tricky is that everyone’s triggers are different, high FODMAP foods alone may not be your only trigger. Plus, lots of ingredients are low fodmap in small quantities. As you’ll find with this recipe:
Note* I’ve consulted multiple sources over the last couple months, and the information does seem to vary, so the below statements are correct, to the best of my knowledge
The Ingredients and their FODMAP levels:
- Chickpeas – Canned chickpeas are low FODMAP in a 1/4 cup serving and Medium FODMAP in 1/2 cup serving. An individual portion of this hummus would be low fodmap.
- Beetroot – Beets are another tricky one. Fresh beetroot tests worse than canned, like chickpeas. I used fresh pre-steamed beetroot here. According to Monash, apparently, 2 slices of fresh beetroot is low FODMAP, and 1/2 cup of canned beetroot is low FODMAP. I don’t know exactly how much ‘2 slices’ is, so I tried to include just enough to remain low FODMAP.
- Note* If you’re able to find canned beetroot that isn’t pickled then I’d suggest using that for this recipe ( to be on the safe side). However, I could only find pickled versions.
- Lemon – Lemon is a low FODMAP ingredient – yay!
- Garlic-infused Olive Oil – A fantastic alternative to high FODMAP garlic. Garlic infused olive oil is low FODMAP, and even a tbsp per serving is low FODMAP, so you’re more than safe with this recipe.
- Butternut Squash – Information on various squash and their FODMAP levels vary. However, this recipe uses a low enough quantity to be low FODMAP with all the differing info.
Benefits of Extra Virgin Olive Oil:
I thought I’d add this section because I know that people can be a bit wary about adding glugs of olive oil to their hummus and are now searching for oil-free methods.
Honestly, a couple of years ago, I felt the exact same way. However, since focusing more on gut health and what is good for my body overall- this has changed.
Being a ‘heavy’ girl, I’ve always been quite scared of the use of oils in general in my cooking. However, research shows ( which is always important!) that consuming between 25-50ml daily of Extra Virgin Olive Oil can come with a whole variety of health benefits.
This includes actually aiding in weight management and reducing obesity.
However, the most prominent is probably the positive effect on heart health; Not only does EVOO help reduce cholesterol and blood pressure levels, but it also reduces inflammation and oxidative stress within the body.
There is also evidence regarding consuming EVOO and a preventative of type 2 diabetes, having anti-cancerous properties, and improved cognitive function and prevention of diseases like Parkinson’s and Alzheimer’s.
You can read more about the health benefits of Extra Virgin Olive Oil HERE.
However, it’s worth noting that not all Olive Oil is made equally. To make sure that you’re getting ‘the real deal’, you can look at these tips by Dr Megan Rossi, ( a gut health doctor), on her website.
How to make this Butternut Squash & Beet Hummus:
The first thing to do when preparing this homemade vegan hummus recipe is to prepare the butternut squash. Peel and dice the squash into reasonably small 2″ ( ish) chunks.
Note* You won’t need the entire squash for this recipe. However, I like to bake it all at once and then use the leftovers for a variety of recipes throughout the week; salad bowls, wraps etc.
Place in a single layer on a parchment paper lined tray and drizzle lightly with some garlic-infused olive oil and an optional sprinkle of dried thyme and/or sage.
Place this in a pre-heated oven for between 30-40 minutes at 200C, till tender.
Meanwhile, It’s time to prepare the chickpeas:
I actually used the same method I use to get silky smooth plain hummus; the baking soda method.
I don’t think it’s 100% necessary for this recipe, as the butternut squash and beetroot affect the texture and make it thicker. However, it will still make the hummus smoother than it otherwise would be so, why not.
Note* If you don’t mind thicker hummus/ want to get rid of an additional step, then skip the cooking step for the chickpeas.
Drain the aquafaba from the can of chickpeas (I suggest keeping it to use as a wonderful egg substitute in a variety of Vegan recipes). Then place the chickpeas in a pan and cover with water by a couple of inches.
Add the baking soda to the pan, stir well, and turn the heat on med-high. Bring the mixture to boil, stirring occasionally and then cook for a further 20-25 minutes at medium heat, making sure it doesn’t overflow.
When ready, the chickpeas should be soft and mushy looking, with the skins falling off. Drain the chickpeas into a strainer and rinse with water thoroughly then set aside.
When the butternut squash is ready, leave to cool slightly.
Now, It’s time to blend your hummus:
In your food processor/ blender, add the lemon juice, tahini, cumin, and salt to the blender and blitz quickly.
While running, add the ice-cold water, until the mixture is smooth and creamy. It should also get paler in colour.
I can’t remember exactly where I picked up that trick ( possibly my mother); however, it gives lovely results. The ice water somehow reacts with the fat in the tahini to yield a light and fluffy hummus.
Next, add the chickpeas and blend till smooth and creamy. If you’re wanting a plain hummus, this is the perfect time to stop, and you’ll have a light, fluffy hummus.
Add the beetroot and butternut squash and blend again. While blending, spoon in the garlic-infused olive oil gradually.
As the hummus blends, this is where I adjust things usually, pausing to taste, adjust, and blend some more. Every time I’ve made this recipe its been slightly different. So, feel free to add more salt and lemon juice, to taste.
Also, you may want to adjust the butternut squash and beetroot amounts slightly. I included my base amounts. However, at one point, I think I added as much as 3 beetroots and a cup of squash.
Give a final blitz in the blender, till smooth. Store this beet hummus in the fridge, in an airtight container, for up to a week.
To serve, I like to spoon it into a serving dish and drizzle with additional olive oil, pine nuts and butternut squash.
Alternatively, if it’s just me eating it, then I scoop some into a small bowl and eat with carrot sticks. Simple and delicious!
The Butternut Squash & Beet Hummus Recipe:
Butternut Squash & Beet Hummus
Ingredients
- 1 can Chickpeas
- 3 Steamed beetroot
- 3/4 Cup Butternut Squash may need slightly more, to taste
- 1/2-1 lemon juice
- 3-4 Tbsp Garlic-infused olive oil
- 1/4 tsp Salt
- 1/2 tsp Cumin
- Sprinkle of Sage/ Thyme optional, but recommended
- 3 Tbsp Tahini
Instructions
- First, pre-heat oven to 200C, fan-assisted.
- Prepare your butternut squash* by peeling and diving into 2" (ish) chunks. Place in a single layer on a parchment paper lined tray and drizzle lightly with some garlic-infused olive oil and an optional sprinkle of dried thyme and/or sage ( Recommended but be light-handed as these herbs will stay whole in the hummus).
- Place this in the oven for around 30 minutes , or until tender.
- Meanwhile, prepare the chickpeas. I actually used the same method I use to get silky smooth plain hummus; the baking soda method.** Drain the aquafaba from the can of chickpeas (I suggest keeping it to use as a wonderful egg substitute in a variety of Vegan recipes). Then place the chickpeas in a pan and cover with water by a couple of inches.
- Add the baking soda to the pan, stir well, and turn the heat on med-high. Bring the mixture to boil, stirring occasionally and then cook for a further 20-25 minutes at medium heat, making sure it doesn't overflow.
- When ready, the chickpeas should be soft and mushy looking, with the skins falling off. Drain the chickpeas into a strainer and rinse with water thoroughly then set aside.
- When the butternut squash is ready, leave to cool slightly. Then, when you're ready to blend the hummus: In your food processor/ blender, add the lemon juice, tahini, cumin, and salt to the blender and blitz quickly.
- While running, add the ice-cold water, until the mixture is smooth and creamy. It should also get paler in colour.***
- Next, add the chickpeas and blend till smooth and creamy. If you're wanting a plain hummus, this is the perfect time to stop, and you'll have a light, fluffy hummus.
- Add the beetroot and butternut squash and blend again. While blending, spoon in the garlic-infused olive oil gradually.
- As the hummus blends, this is where I adjust things usually, pausing to taste, adjust, and blend some more. Every time I've made this recipe its been slightly different. So, feel free to add more salt and lemon juice, to taste. ****
- Give a final blitz in the blender, till smooth. Store this beet hummus in the fridge, in an airtight container, for up to a week.
- To serve, I like to spoon it into a serving dish and drizzle with additional olive oil, pine nuts and butternut squash. Alternatively, if it's just me eating it, then I scoop some into a small bowl and eat with carrot sticks, use in sandwiches and wraps or as part of a salad bowl. Simple and delicious!
Notes
As always, I’d LOVE to see your results, so if you try the recipe out then let me know. Feel free to tag me in any pics @MemoirsSoLuciie and #MSLuciierecipes.
Till next time,
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