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  • Krishna O

My Favourite Dip With A Twist


I love a good dip and Hommus is one of my favourites whilst the store-bought ones are convenient, they can be a bit bland and have ingredients that are not as wholesome as a homemade. You can make a dip with lots of different vegetables and is a great way to use seasonal produce or what's in the fridge. This dip recipe is from our friends from Urban Forager it's gluten-free but can be lactose-free & dairy-free. We also use FreeFod's Garlic & Onion Powder, and tinned chickpeas for a low fodmap version. Keep in mind only canned chickpeas are considered to be low FODMAP. The process of canning chickpeas allows some of the water-soluble GOSs to leach out. Therefore the FODMAP content is lower than for the dried chickpeas.


Ingredients

  • 1 tsp cooking oil, ghee or coconut oil

  • 1 onion, finely diced or FreeFod Onion Powder

  • 2 cloves garlic, crushed or FreeFod Garlic Powder

  • 1 tsp fresh ginger, finely grated

  • 2 tsp ground coriander seed

  • 2 tsp whole fenugreek

  • 1 tsp chili powder (or to taste)

  • 2 tsp Urban Forager Vegetable Stock Concentrate

  • 1 cup water

  • 1 cup coconut milk

  • 1kg sweet potato (kumara), in 2cm cubes

  • 1 cup cooked chickpeas or 1 tin chickpeas

  • 1 red capsicum, roughly chopped

  • 1 Lebanese cucumber, deseeded and roughly chopped

  • 1-2 tomatoes, deseeded and roughly chopped

  • 1 cup beansprouts

  • Lactose-Free or Coconut natural yoghurt, to serve


Instructions

  1. If not using Garlic powder or Onion powder, saute the onion in oil until almost clear, then add garlic and stir for a few minutes until fragrant

  2. Add ginger, spices, powders (if using) and Stock Concentrate and fry the spices off for about 1 minute. They should be fragrant

  3. Add water, coconut cream, sweet potato and chickpeas and mix well

  4. Bring to the boil then reduce heat and leave to simmer, lid off, for about 30 minutes or until sweet potato is just tender

  5. Stir occasionally

  6. Add capsicum and sprouts and stir till just heated through (keep the sprouts and capsicum crunchy)

  7. Drain and let the ingredients cool before blitzing in the food processor.

  8. Serve topped with yoghurt or your choice of cucumber, tomato, and coriander. Side of gluten-free bread or crackers.


Shop Urban Forager & FreeFod here: www.thesensitivehome.com


#dips #glutenfreerecipes #dairyfreerecipes #hommus #entertainingideas #healthyrecipes #lowfodmap


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