Lemony Kale Hummus

I been really into kale lately….trying new ways to add this superfood into my diet.   So, this weekend, I tried adding some baby kale to a simple hummus recipe…and voilà…here it is…lemony kale hummus blog.katescarlata.comIf you have a food processor…this recipe is so simple to prepare.

For my FODMAPers..no need to panic, this recipe has been modified to comply with the low FODMAP diet…yahooooooooo!

I served my Lemony Kale Hummus with a side of Late July’s Sweet Potato Multigrain Snack Chips….so darn good!  And also some baby carrots, of course.hummus and late july chips

The Lemony Kale Hummus makes a great healthy summer snack or dip to bring to your next BBQ!kale outside

Lemony Kale Hummus

Ingredients

  • 1 can (16 ounces) garbanzo beans (chickpeas)
  • 2 Tablespoons garlic infused oil
  • 1 teaspoon cumin
  • 2 cups baby kale (or sub in chopped, kale leaves)
  • 2 Tablespoons fresh lemon juice (about 1 lemon)
  • 1/4 cup water
  • sea salt and pepper to taste
  • Serves about 4

Instructions

  1. Drain and rinse garbanzo beans
  2. Add all of the ingredients into food processor fit with metal blade.
  3. Blend until smooth and creamy.
  4. FODMAPs limit serving to about 1/4-1/3 cup to keep to cut off limit.
  5. Serve with a little drizzle of garlic infused oil on top and freshly ground pepper.
  6. (If not following the low FODMAP diet, you can substitute tahini for olive oil)
  7. Be creative if you'd like and flavor to your taste, add more lemon, some chopped chives, dill or cilantro.
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About katescarlata

Registered dietitian with over 20 years experience in the nutrition and wellness field. Digestive health expert. Runner, Writer, Mom of 3, Dog lover especially my chocolate lab, LUCY!

15 thoughts on “Lemony Kale Hummus

  1. Great looking recipe, Kate! I’m curious about why no tahini on low-FODMAPs: sesame seeds are still allowed, right?

  2. I made this yesterday and it was DELISH! I’m so glad chickpeas are back on the table for FODMAPers. Thanks for the recipe. :)

    1. Hi Katherine, some foods such as legumes have FODMAPs but the amount varies. Chick peas and lentils have far less fructans and GOS than Kidney beans. The Monash researchers analyzed canned vs dried and cooked beans to determine the difference and found that 1/4 cup canned chickpeas and 1/2 cup canned lentils actually were under their ‘fodmap cut off level”. So…small amounts of these healthy peas/beans/legumes can be included on the low FODMAP or elimination phase of the diet. I know it’s frustrating at times for all of us to navigate the low FODMAP diet because it is evolving as we speak….but the goal is to have as varied a diet as possible and if people can tolerate small amounts of these legumes….by all means we want them to be included in the diet.

    1. FODMAP is a term used to describe a group of small sugars and fibers that can contribute to gas, bloating and tummy discord for those with irritable bowel syndrome (IBS.) See more under my FODMAP tab.

  3. So chickpeas/hummus is OK? I recently started the low-FODMAP diet and I thought they were listed on the high-FODMAP side. I have the same question about broccoli as I saw one of your recipes included broccoli as well.

    1. Jessica–hummus purchased commercially not okay–would have garlic, tahini and chickpeas–together = too much FODMAP load! But small amounts of {1/4 cup } CANNED chickpeas–drained and rinsed–are okay-on low FODMAP per Monash U. So the recipe w/ kale and chickpeas that you are referring to should be okay–stick w/ portion size! 1/2 cup broccoli okay too–so add in small amounts to a recipe; I would allow. Some sites or other practitioners choose to not allow these moderate FODMAP foods on the elimination phase–but I think it’s okay to enjoy them–as allowed in the serving size on the Monash smart phone app.

  4. Hi Kate! Why do the chickpeas have to be canned? Can I put dried chickpeas to soak overnight and cook them instead?
    Thanks for the recipe!

    1. Luciana, Canned chickpeas have lowered amounts of fructans and GOS as these FODMAP sources are water-soluble. The longer the peas/beans are soaked in the liquid the more fructans and GOS is leached out of them. Since canned legumes are in the liquid for much longer than would occur by simply soaking overnight–you would get less FODMAPs.

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