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IBS Friendly Pumpkin Hummus

Serves 10


Gluten Free

Dairy Free⁠



Ingredients: 1kg kent/Japanese pumpkin, peeled and cut into 2cm cubes

1 x 420g can chickpeas, rinsed and drained

2 tbsp garlic infused olive oil

2 tbsp tahini

2 tbsp fresh lemon juice

½ tsp cumin

1 tbsp pumpkin seeds

1 tbsp salt


  1. Place pumpkin in a saucepan with a dash of water and ½ tsp salt and cook for around 15 minutes or until very soft and then allow to cool.

  2. Place pumpkin, chickpeas, garlic infused olive oil, tahini, lemon juice, cumin and ½ tsp of salt in a food processor and process until blended together and smooth.

  3. Serve in a serving bowl and sprinkle with pumpkin seeds.


  1. Serve this dip with some tasty wholegrain crackers and/or vegetables sticks. Carrot and cucumber are some FODMAP free options to help prevent FODMAP stacking.

  2. If you can't find exactly the same size cans for the chickpeas, just get the closest size.


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